A) 4×5 Front Squat, Build to a heavy set. @20X1
rest 2:00-3:00 between Sets
B) 16 min EMOM
1 – 4 burpees over bar + 5-7 PS (95/65)(75/55)
2- 200m run (150m run)
3- 4 burpees over bar + 5-7 WB (20/14)
4- 10-15 t2B
C) Accessory / Core
8 SLDL @30X1 / side, rest 1:00
100ft KBOH walk,
Rest 1:00 x 4 sets
D) Armor
10min amrap
400m row
12 burpee box jumps
12 KBs
300m row
9 burpee box jumps
9 KBs
200m row
6 burpee box jumps
6 KBs
100m row
3…
3…