A. 10 RFT – 15min Cap
3 Power Clean 225/155
7 Box Jump Overs 24/20
B. 3 sets of
3 Rounds Plate Bent Over Rows
20s ME speed reps
20s Hold arms extended
20s Slow recovery reps
*rest 3min btwn sets
*Part B credited to Mayhem Athlete
A. E5MOM – 5 sets
400m Run
20 KB FR Lunges
B. 3-4 sets
5-10 Strict TTB
8 BB Good Mornings
A. Back Squat 4×8
*Compare to 8.28.18, build to heaviest on set 3, set 4 drop set @90-95% set 3
B. For Time – Partition as needed – 12min Cap
60 Pull Ups
50 STOH 115/80
40 BF Burpees
A. EMOM – 10
3 DL
B. 4 RFT
50m Sled Pull
25 Push Ups
50 Double Unders
A. Every 2:30 for 6 sets
Clean DL + Hang Clean + Clean
B. 5 Rounds
50 Double Unders
10 Heavy/UB STOH
rest 1min
A. Wgt/Strict Pull Ups 5×5
B. Helen – 3RFT
400m Run
21 KB Swing 53/35
12 Pull Ups
C. 100 Hollow Rocks
