For Time:

4 rounds of:
1k bike
20 wall ball
3 wall walk
20 kbs

TC: 23min

Banded Alphabet 2 x each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

6 min AMRAP / You to I go
A)
6 DB Snatch
6 Burpees over DB
2min rest

B)
6 DB Thrusters E/S
6 TTB
2min rest

C)
6 Box jumps
BMU or Pull ups
2min rest

D)
6 DB Clean and jerks 3E/S
12 Goblet lunges

A: Bench Press pyramid 5-3-1-3-1-3-5
B: Shoulder press 3set
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Lat pull rows 2set
F: rope triceps push downs 1xMax

With a partner, 5 rounds for time of

• 24 double-unders (each)
• 19 toes-to-bars (total)
• 2 clean and jerks (total)
• 400-m run (together)

♀ 135 lb ♂ 205 lb

RestDay!

Band Shoulder Extension Tri-set
3 x 10-10-10. Rest 60s
- 10 reps with each grip variation
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Back squat 1 RM, then sets @ 80-60-40 % (choose reps)