EMOM 9:00 for quality
A – Burgener warm up x 2
B – :30 groiners
C – :30 alternating cossack squat

EMOM 12:00
A – :30 ME rope climbs
B – :30 ME strict HSPUs
C – :30 ME GHD situps

Rest 5:00

“Helen”
3 Rounds For Time:
400m Run
21 KB swings, 55/35#
12 pullups

EMOM 10:00 for quality (5 each)
A – :30 spiderman plank
B – :30 hips down pushup

For time:
Run 800m
5 Rounds:
10 HSPU
20 alt pistols
Run 800m

Every 1:30 for 15:00 (5 each)
A – Burgener warmup x 2
B – Strict weighted chin up x 3
*Scale to 3 negatives

Every 2:00 for 30:00 (5 each)
A – 100m WW 50mR/50mL AHAP
B – 1:00 double unders
C – 1:00 burpees

Every 1:30 for 15:00 (10)
Split jerk x 1
60-65-70-75-80-85-85-85-85-85

21 thruster 95/65
21 GHD
Run 100M
15 thruster
15 GHD
Run 100M
9 thruster
9 GHD
Run 100M

4 rfq
6 barbell hip thrust
Hip thrust
6 DB bench @ 32X1 AHAP
6 thread the needle R
Thread the needle
6 thread the needle L

Every 4:00 for 28:00 (7)
5 C2B
*Scale to jumping C2B
Rx+ 1 ME bar MU attempt balance C2B
Rx++ bar muscle ups
12 RKBS 55/35
Rx+ 15 @ 70/55
12 cal row
Rx+ 15 cal

10:00 for quality
:30 in dead btm of squat
10 alt single leg glute bridge
:20 superman hold (squeeze the glutes!!!)
:30 HS hold
3 inch worm