Run/Row 400m, then
3 Rounds, 10 ea/
Goblet squats
DB thrusters
DB back fly
Hollow rocks
15:00 – 20:00
Front squat; build, then 8 – 8 – 8 – 8 – 8 (building, AHAP)
EMOM 14:00 (7 Rounds):
1:00 : 8 Thrusters (115/75)
2:00 : 2 Strict pull ups + 3 Kipping pull ups + 3 Chest to bars
RX+
1:00 : 6 Thrusters (135/95)
2:00 : 2 Strict pull ups + 4 Kipping pull ups + 4 Chest to bars