Warm up

800m Group run

 

2 RNFT

50ft monster walk

30” wall sit with band around top of knees

8 back squats with band around top of knee

8 scorpions

 

 

5RM back squat 

**increase weight by 5lbs from previous 5RM

 

 

“For Time”(10’ Time cap)

100 wall balls

50 pull ups

 

rest 2’

 

3 RFT (10’ Time cap)

20 alt. pistols

10 power cleans 115/85

 

Scales

 

Pull ups

L1 banded pull ups

L2 ring rows

 

Pistols

L1 pistol on a box

L2 pistol with band underneath butt

L3 pistol to a box

 

Power cleans

L1 105/75

L2 95/65

L3 75/55

L4 45/35