24 April 2018
Warm-up: 3 Sets: Run Block, 10x Slam Ball, 10x Thrusters with Slam Ball.
Strength: 4×10 Strict Press AHAP
Stamina (don’t post on board): 4 Rounds, not for time: 50m double arm bottoms up KB Carry (AHAP- Unbroken), 16x Single arm DB Push Press (8/side- AHAP), 15x Deadhang Pull up with 2 second hold at the top.
Work Capacity: EMOM for 7 minutes
-10x Wall Ball (20/14)
-5x Toes to Bar (make every effort to do T2B)
EMOM for 7 minutes
-10x Wall Ball Sit-ups (20/14)
Cool Down: Planks: 5 Sets: 1:00 on/off