Thursday

 Thursday

Pursuit 25 min

A1. FS – 5 rep @ 21X1

A2. Assist Pull-Up – 3-5 rep. Up to 1” band, otherwise 2-3 slow negatives.

A3. Diamond Push Up – 10 rep OR perform elevated push up in rig.

+

5 RFT:

4 C&J

20 Air Squat

Thursday

Performance 25 min

A. FS – 15 min, Find a 5RM

B1. BW Bulgarian SS @ 30X1; 6 reps per leg

B2. 1 A DB Press @2112; 6 rep per arm

B3. DB Bent over Row 10-12 Per arm

+

100 Burpees for time,

*every 2 min, must complete 2 PC @ 70k/50k