SKILL
EMOM in 9 min
Min 1 = :45 sec of Rowing for max meters
Min 2 = 3-5 Wall Climbs w/ :10 sec hold at top
Min 3 = 10 Kipping Swings + 5 TTB
STRENGTH
Bench Press +5# (Week 1 – Cycle 4)
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
(18 min cap)
WOD
5 Rounds of
10 OHS
40 DU’s
10 CTB Pull Ups
L1 – 75/45-35 – 4 Rounds + 80 Singles
L2 – 95/65 – 20 DU’s
L3 – 115/75
Advanced – 135/95
(20 min cap)
