EMOM 5:00
:20 HS walk practice

21-15-9
Pullup
PC 115 / 75
Bar facing burpee

3 rfq
10 ring row
8 DB curl R AHAP

8 DB curl L
10 alt lateral step over
50M btms up KB carry R AHAP
50M btms up KB carry L

0 – 10:00
Warm up

10:00 – 20:00
Build to opening squat weight

20:00 – 30:00
Every 2:30 for 10:00 (4)
Squat x 4
*Start at challenging weight and build as able

30:00 – 40:00
Build to opening PP weight

40:00 – 50:00
Every 2:30 for 10:00 (4)
PP x 4
*Start at challenging weight and build as able

50:00 – 60:00
10:00 for quality
Jog easy lap
:45 front plank
:20 supinated hang
:45 side plank L
3 inch worms
:45 side plank R

AMRAP 45:00
A – Run 400
B – Row for cal
C – Rest
*Teams of 3, rotate upon completion of 400
**Teams of 2 use 2:00 for 400 ghost

Walk 1 lap

Every 3:00 for 30:00 (10)
1:00 ME row for cal

4 sets for quality
ME ring dips
8 DB bent row R AHAP
8 DB bent row L

For time
30-20-10
RKBS 55/35
Rx+ 70/55
BBJO 24/20
Abmat situps

20:00 for quality
10 alt scorpion
10 swimmers
10 hip down pushups
:20 pinch grip plate hold AHAP
:30 in dead btm of squat
Jog 1 lap