A) 3,2,1,3,2,1
FS @21X1, rest 2:00 between sets
building as reps go down
2nd wave must be heavier than the first
B) Every 2:30 minutes for 6 sets
7-10 Pull ups
7-10 Thrusters (95/65)
7-10 burpees over bar
C) Core / Accessory
Max Bar Hang
.+.
:30 Ring Support to Ring Tuck
:30 weighted plank
rest 1:00 x 4-5 sets
D) Armor
8min EMOM
1. :45 Weighted Wall Sit
2. :30 amrap DB Push Press
rest as needed
8min EMOM
1. :45 FLR hold on rings
2. :30 AMRAP DB snatch