13 Aug 16
A. EMOM15
1. Muscle-up + 2 Dips x 3-5
2. Strict Deficit HSPU x 5-7 @6"/4"
3. HS Walk 20'
B. 9 Burpee box jump overs 24"/20"
15 Wall-balls 11'/10'
21 Pull-ups
9 Burpee box jump overs 24"/20"
21 Wall-balls 11'/10'
15 CTB
21 Burpee box jump overs 24"/20"
15 Wall-balls 11'/10'
9 Bar MU
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