400m run 50 burpees 8 min cap Skill together Emomx5 empty bb 1- step through 1- jerk balance 1- punch under 1- SJ Jerk 5×3 e3m @85% – 15 pull a parts bw

Empty bb: HCL p1(hips) HCL p2(above knee) HCL p3 (mid-shin…really ground but bars are empty) 5x together …no dropping bar 5min AMRAP CL RX: 185/120 135/95 115/75 FSQ 5×3 e3m@85% – 5 strict dips HAP Awesome work!!!!

Isabel RX: 135/95 115/75 95/65 Pp 5×3 e3m @85% – 5 strict pull-ups bw HAP

Partners… Emomx12 alternating 10-12 wallballs 20/14 10-12 burpees *more advanced use 30/20# * should have about 30 sec rest bw so scale if you need less reps BSQ 5×3 e3m @85% – 10-15 ghdsu bw (20 butterfly su )

3x 50yd butcher push @180/90 50 yd kb farmer walk @70/53 100yd run Move fast between movements. Full rest between sets. For completion. 5×5 DL e3m @75% 5 bar mu /5 strict ctb HAP

Ft 400m run 21 pull-ups 400 run 15 pull-ups 400 run 9 pull-ups 5×5 jerk e3m @75% – 5 pistols per leg