Wednesday

Pursuit
A. Heavy TGU – 10R/10L
B1. Pendlay Row; From the ground; 8-10 reps
B2. GHD Bk Ext 2 sec pause at the top, 3 sec down – 8-10 reps
B3. 1 WW + 15sec HS Hold
+
Rnd 1 - 2:00 ON / 1:00 OFF
Rnd 2 - 4:00 ON / 2:00 OFF
Rnd 3 - 6:00 ON / DONE
10 Burpees
10 Deadlifts
10 Wall Ball
10 k2e
 
Performance: 
A. Heavy TGU – 10R/10L; If you can TGU the GREY Kettlebell, move to the heavy DB’s!  No barbell Get Ups.
B1. Box Jump – work up to a MAX height, each set increase height.
B2. Front Rack Barbell Walking Lunge Steps – 4-6 R/L;  slight increase from last week
B3. AMR in 20 sec – HSPU
+
Rnd 1 - 2:00 ON / 1:00 OFF
Rnd 2 - 4:00 ON / 2:00 OFF
Rnd 3 - 6:00 ON / DONE
10 Burpee Box Jump SD @ 20”
15 Deadlifts (70K/45K)
20 Wall Ball
25 T2B
30 Double Unders