Thursday

Pursuit 30 min

Open w/ Handstand hold for max seconds, RAN, two attmepts. 5-7 min

A. TGU – Build to a heavy 1 Rep R/L 10 min. Start light and then build.

B1. Strict Chin-Ups x 5-7 reps, use up to 1” band assistance.

B2. Side Plank 30 sec R/L (on elbows)

B3. Dips, 6-8 reps, choose a station that is challenging for you. Paralettes, box or matador.

rest 2 min x 3-4 sets

+

20 Min Running Clock, every 5 Min complete

Amrap Row/ AD – 60 sec

Amrap PC & Jerk – 60 sec

Amrap Wt. Sit-Up

Performance

Open w/ HSPU

A. 30 TGU FT: record this score, challenge yourself with weight.

Rest 3 Min
EMOM – 12 Min

odd: 6-8 C2B + 4 Big BJSD (mod is assisted pull up)

even: 20 Sec side star Plank R/L

+

20 Min Clock, every 5 Min complete

Amrap Cal AD /Row – 60 sec

Amrap Bear Complex (40 k/24k ) - 60 sec

Amrap Wt. Sit-Up

X4, rest with remaining time. Score is total reps