Part A) AMRAP in 12 Min:
9 DB Thrusters (50/35s)
100M Waiters Walk** | R+ 50ft HS Walk*
9 Strict Dips | 3 Ring MU
Part B) Rest 2 min, THEN:
40 Cal Row for Time
*HS Walk is done with lines every 10ft. Hands start behind the line, and your feet must come down past the line. If you don’t complete the 10ft segment unbroken, go back behind the previously crossed line.
**Waiters walk with 1 DB; 50M with Right Arm, then 50M with Left Arm. Can not switch before 50M mark.
Split Jerk up to 95% from the rack/blocks in 8 min starting with an empty bar
Work up to 85% of back squat max then complete 4 sets of 2 at 85% every 2 minutes
10 min Alt EMOM
10 UB TTB
10 UB HSPU