Part A
4 x 25ft monster walks- 2 forwards 2 backwards
Part B
10min AMRAP
9/7 cal on bike
6 HSPU GP - 2 negatives + 4 partial ROM. OP - Strict, partial ROM. CP - strict to floor
3 rMU GP - 3 pull-ups + 3 dips. OP - 3 pullups, 3 dips, 3 transitions. CP - Rx Ring MU
2min rest
10min AMRAP
12/10 cal row
12 TTB GP - 6 dragon fly + 6 TTB attempts. OP - TTB. CP - TTB
12 Air squats
2min rest
10min AMRAP
10 Shuttle sprints
1 25ft length HSW or push ups GP - 10 reps, OP - 15 reps, CP - HSW
10 ring dips GP - banded. OP - kipping CP - strict
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