For time.

–

Run 400Y

Complete 4 Rounds of:

5X- BB Thruster (135/85)

5X- Pull-ups

10X- TRX Low Rows

10X- KB Swings (55/35)

Run 400Y

Back Squat- 5X1 build to 1RM for day or 5X8@RPE8

*20 min to complete.

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Complete 50 reps on each. Any order & rep scheme.

Slosh Tube OH Squats

Toes to Bar

Side Shuffles (10Y distance)

Bicycle’s (LR=1)

Conventional Deadlift- 5X2@75% or 5X8@RPE6

*Rest 60-90 sec between. Full resets. No tap-n-go reps.

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For time 15-13-11-9. Any order.

BB Inverted Rows

Banded Squatted Side Steps

Banded Straight Leg Side Steps

Alt. Reverse Platform Lunge

Rower (cals.)

Bench Press- 6X4@75% or 6X10@RPE7

*20 min to complete.

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EMOM 15 Min

1st min: 10X- Wall Balls (20/10)

2nd min: 10X- DB Incline Bench (35/25)

3rd min: 75X- Jump Rope