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