A1. BS @ 20X1; @70-82% 3-4x 5—building/  rest 60 sec 135# 4-4-3-4-2

A2. Ghd Raises 6-8 x 5 / 2:00 rest 8-6-6A-4A-2A

+

3 sets: increase in speed per round, start conservative 

15 cal Row

5 Rope Climbs 

15 cal Row

rest 90 sec 

6:56 - 1 rope climb 3 failed attempts

3:14 1climb

3:54 1 climb

+

Burpees —record reps

30 sec all out

rest walk 2:30 x 5

10 every set

 10/7

A1. Close Grip BP @ 30X1; ]8-10 x 2] [6-8 x 2] 60sec rr 75# 10-10-8-8

A2. Pendley Row @ 20X1; [8-10 x 2] + [6-8 x 2]; 60sec rr 75# 10-10-8-8

B1. Push Ups @ 21X2; 8,8,8,8; rest 90 sec elevated barbell push up 6-8-6-6

B2. 1 arm db row @ 20X1; 8-12/arm x 4; rest 90 sec - 15 sec b/t arms 12-12-12-12 25#

B3. Powell Raises @ 2010; 10-12/arm x 2; rest 30 sec b/t arms 10/a 10#

10/8

35min running Clock

100’  35# Plate Overhead Waiters Carry

6 Alt TGU #12kg

200m Run

100' 1arm Farmers Carry @ 53-62# (switch arms at 50’)

6 Sand Bag Get ups #30

100ft VC

53# FC

4 full rounds + 15ft. OWC

10/9

A1. Rear Foor Elevated Single  Leg Squat @ 3010; 8/leg x 4 / 30sec rest 20#/hand

A2. Good mornings @3211; 6,6,6,6 - start @ 75 and build ea round/ 30sec rest 75-95-105-105

A3. Single Arm OH FW 30m #30/h x 4/ 2:00 rest 35#kb

+

EMOM 10min

odd — 3 pull ups - sub 3 negative PU

even— 12 Unbroken WB shots #14/9ft

10/10

A. Dead-LIft @ 55% of 1RM;  2 reps every 30sec x 12sets

+

3 sets same times/set:

Row 400m @2:03/500m pace

20 Push ups

10 Tng PS (55#)

rest walk 3 min b/t sets