A) Strict Press (16 min)
0:00 - 5@⅓
2:00 - 3@½
4:00 - 2 @ ⅔
7:00-16:00 - 3x5 @ 75-85%
B) 2k Row for Time
C) L-side Thread the Needle - 1 min
Child Pose - 1 min
R-side Thread the Needle - 1 min
Frog Pose - 2 min
A) Take 15 min to build to today’s 1RM Clean B) Helen 3 RFT 400m Run 21 KB Swings (1.5 /1.0) 12 Pull-ups C) 5 Rounds NFT 10 GHD Hip Extensions 10 Banded Face Pulls
A) Front Squat (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 2 @ 80-90% 9:00 - 2 @ 85-95% 12:00 - 2 @ 90-100% B) For Time 10-1 Countdown Wallballs (20/14) Toes to Bar HOG Push-ups C) Couch
A) Mary AMRAP 20 5 Handstand Push-ups 10 Alternating Single-leg Squats 15 Pull-ups B) Medball Complex C) Pigeon Stretch - 2 min each side 2-way Banded Shoulder Stretch - 2 min each side