A1. Wall Dips 5×5
A2. Pause Push Press 5×5 (2s pause in dip)
B. For Time
15 Burpees
30 Box Jump Overs 24/20
15 Burpees
20 HPC 155/105
15 Burpees
20 HPC 155/105
15 Burpees
30 Box Jump Overs 24/20
15 Burpees
A. Back Squat 4×6
*Compare to 10.1.18, build to heaviest on set 3, set 4 drop set @90-95% set 3
B. For Time
1,2,3,4….10
Thruster 115/80
TTB
then
500m Row
*All sets of Thrusters unbroken, 8 BF Burpee penalty for breaking the set
A. Front Squat 5×2
*5s pause on 1st rep
B. AMRAP – 20
150m Wreck Bag Carry (Back)
100m Farmer’s Carry
50m Walking lunges
A. EMOM 24
Min 1: 15/12 Cal Row
Min 2: 7 Burpees + 15-30′ HS Walk
Min 3: 12 DB or BB Hang Squat Clean
Min 4: 7 Burpees + 15-30′ HS Walk
B. Mobility GAINZ
A1. Seated Alt DB/KB Press 4×4-6 @30X1
A2. BB Bentover Rows 4×8-12
A3. Wreck Bag Get Ups 4x5e
rest 1min between movements
B. 3 RFT – 12min Cap
400m Run
20 DL 155/105
A. BS 4×4 @best set of 6 on 10.1.18
B. 2 RFT
30 Wall Ball
25 Pull Ups
20 Alt DB Snatch 50/35
15 Burpees w/ lateral jump over DB
