Alternate full rounds with a partner:
15 min AMRAP
10/8 cal Row
6 DB thrusters
4 Burbee box overs

Strict Pull ups
3x5

3 x 8 + 8

E2MOM
7 x 5 deadlift

Front squat
5-5-5-5-5

EMOM 16: 20sec max reps/ 40sec rest

1. Strict hspu
2. Strict chin ups
3. Ring dip top hold
4. V- ups

3RFT:
Row 250m
Wall ball x15 (9kg)
Burpees x25
Wall ball x15 (9kg)
Row 250m

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

---

5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up

5x5 @ 70-80% (65kg)

Complete as many rounds as possible in 12 minutes of

• 1 L-sit rope climb
• 3 overhead squats
• 1 L-sit rope climb
• 6 overhead squats
• 1 L-sit rope climb
• 9 overhead squats
• 1 L-sit rope climb
• 12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb