6 Aug 16

A. EMOM15

1. Muscle-up + 2 Dips x 3-5

2. Strict Deficit HSPU x 5-7 @6"/4"

3. HS Walk 15'

B. EMOM 3 CTB until you complete 100 Thrusters @95/65

C. 3 Sets

100' Sandbag bear hug carry

100' Dual overhead kb carry

100' Farmers carry

rest as needed

D. 5 sets

Run 400m

20 GHDSU

Rest 1 min