Warm Up: 3 rounds Not for Time
150m row
8 Lateral Lunges (total)
8 ring row with a pause at the top
30sec plank hold
A) 5×1 Front Squat. Build to a heavy single.
rest 2:00-3:00 in between
B) 5×1 Strict Weighted Pull Up
Find a single heavy. rest 90sec between attempts
C) 8min AMRAP
40 DU
8 Squat clean Thrusters (95/65) (75/55)
16 T2B
D) Core
12-15 WB Situps
20 Russian Twists
15sec Hollow hold
rest as needed x 4 sets
E) Armor
5 rounds
300m row
15 KBS
3 wall walks