DSC_1666

A1. Front Squat – 3-3-3+@80%; Max reps on the last set
A2. Choose One:
HSPU – Max Strict + Kipping x 3; rest :90 Sec
HSPU – 3-5 x 3
HSPU Negative – 2-5 x 3
HSPU feet on a box – 6-10 x 3
Wall Climb + Hold – 2-5 + 15-30 sec x 3
B. WOD
“Mustang Sally”
30 Cal Row
30 Box Jumps
30 Deadlifts
30 Wall Balls
30 Ring Dips
30 Wall Balls
30 Deadlifts
30 Box Jumps
30 Cal Row

20 Min Cap(share rowers, faster athlete first)

Alpha + – DL@225/155, WB@30/20, strict dips(only if you think you can get through it under the cap
Alpha – BJ@24/20, DL@185/125, WB@20/14
Bravo – BJ@24/20, DL@135-155/95-110, WB@20/14, Push-Ups
Charlie – Step-Ups@24/20, DL@95-115/65-80, WB@20/14 to lower target, Push-Ups(you may use a bench)
Delta – 20 reps of each: Step-Ups@20/16, KB deadlift, WB@14/10, Push-ups on knees