For time:

28-21-15-9

*wallball
*push ups

3 x max reps strict pull ups

30 min, every 2 min

1. 10 GTOH 30/20kg + 8 bar facing burpee
2. 4 DB/KB thrusters 15/10 + 6 T2B + 24 DU/30SU
3. 10 Wallball + 8 HSPU

15 min emom
1. 15 bicep curls 20/15kg
2. 10/15 diamond push ups
3. 15 tricep banded extensions

Metcon:
30 KBS 24/16
20 wall ball 9/6
10 T2B

Rest 1 min and repeat. After 2nd round, rest 2 min and repeat. Go all out each round

1a) DB Floor Press in Bridge: 5 x 10. Rest 30s.
1b) Symmetrical Stance 1-Arm DB or KB Rows - pronated grip: 5 x 10 ea. Rest 30s.

• 2 warm-up sets + 5 "work sets" with a challenging load

For Time YGIG;
100 Cal Row
100 DB step overs 2x22.5/15kg
140 Cal bike

Time Cap 20 Mins

Start with either the bike or Row

Open 20.1
10 rounds for time of:
8 ground-to-overheads 43/29
10 bar-facing burpees

Time cap: 15 minutes

Back squat 1 x 20

1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top line
- Rope Climb with legs to bottom line
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Band Assisted Bar Dips
- Box Dips