Front Squat (Waveload)
4-1-4-1-4-1-4-1
(4’s RPE 6)(Same weight)
(1’s RPE 8-9)(May increase)
For Time: (With a Partner)
150′ OH walking lunge (Double KB, 53/35)
150 KB Deadlifts (53/35)
450′ Farmers Carry
*14min Cap
*Partners must complete 25′ or 25 reps before switching
*Modify as Needed
15mins of Handstand Practice
4RFT:
50 DU
50′ HS walk (25’x2)
*12min Cap
*Sub 100′ High Bear Crawl for HS walk
21min Alt EMOM:
-100m Run (Sprint)
-3 Squat Snatch (135/95)
-6 Strict Pullups
*Modify as needed
4×10 Backsquat (RPE 5-7) (Not a 10 rep max)
For Time:
50 Push ups
50 KB swings (53/35)
50 Push ups
8min Cap
With a partner:
10 Rounds:
10/8 Cal AB
8 Deadlifts (225/155)
8 T2B
*Partners alt rounds
*13min Cap
3min Rest into
100 HSPU for Time
*Split work anyway
*6min Cap
*Modify as needed
