A. 3 Rounds – Not for Time
5 KB Clean + reverse lunge + strict press, per arm / mod load
5 DB plank rotations / arm
rest as needed
B1. 10-12 Total Back Rack Reverse Lunges, tough,
rest :45 -1:00 x 3 sets
B2. 6-8 Deficit Push up @2112 +plank shoulder tap combo
rest :45- 1:00 x 3 sets
C. 4-5 rounds
5-7 HPC + Push Press , Start Mod. build with each set
5 Strict Supinated Pull ups
200m row/run sprint
rest 2:00
D) Core
10 hollow rocks
10 hollow tucks
10 alt. Jack knives
rest 1:00 x 4-5 sets
E) Armor
21 Deadlifts (225/155)(185/125)
21 HSPU
20/15 Cal AD
15 Deadlifts
15 T2B
20/15 cal AD
9 Deadlift
9 MU