October 8th

AM:

12 Minute EMOM 

1 HSPU Strict on ODD- had to kip

1 MU on EVEN

+

4-6×4 Deficit kipping HSPU rest 2-3 minutes b/t: 4 each set with 45# and 25# plates

+

A1. AMRAP C2B STRICT Pull up Rest 15

A2. AMRAP Bar dip Rest 15 s

A3. 20 Back extensions with 5 pounds no tempo rest 2 mins x 4

 Sets in order A1-A3
1. 6, 6, 20
2. 5, 5, 20
3. 5, 6, 20
4. 5, 7, 20

PM:

For time: 7:26?

4 Burpees on the minute every minute, 65lbs on the bar.

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Press

20 Overhead Squats

20 Front Squats

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