For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Rower Hamstring Curls
15 Banded Ws or Banded Pull Aparts
10 Rower Pike-Ups
-Rest as Needed b/t Sets-

OPTIONAL FINISHER
FOR QUALITY
300/200 Alt. Box Step-Ups @61/51cm
- Week 1 of 4 -- "Chad" Extra Credit

A)
Floor Press in Bridge
5-5-5-5
- Build weight each set from light to moderate/heavy

B)
AMRAP Set at 70% of the final set weight from above.
- Use a spotter!

2 rounds of:

400m run
10 power clean @45 kg
20 pull-up

TC: 12 min

Every 1:30 x 7
-hang clean pull + 2 hang power clean

Ring muscle up

E2MOM, 5 rounds
1-5 x Ring MU
10-15cal ergo

Penkki

For time

• Run 400 meters
• Max-rep strict pull-ups

Back squat pyramid 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
2 min rest between sets