A) E3M x 3 sets

– 8 front squats

*Start at same weight you stopped at last week and build if able.

 

B) Two sets for max reps, each against a 4-minute running clock, of:

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

Rest 4 minutes between sets.

 

C) 3 sets for quality:

– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)

– 3 dragon flags (6 sec descent)