5-6 Sets:
6 Legless Rope Climb Pulls (laying to standing w/ no help from legs)
8/6 Cal Bike Sprint

For Time:
100 Thrusters (95/65)
*Each break = 10 Russian KB Swings (70/53)


DB seated strict press: 5 sets of 6 at 85% of last weeks 5RM

FS: 10 min to find 2rm w/ 3 sec pause in bottom of 1st rep

3 sets:
5 e/side Handstand leans into alt. arms
(focus on stacked body, don’t overreach w/ neck etc., use wall as needed)

7 sets:
10 ft HS walk to wall w/ 10 sec. hold
*increase distance 10′ after each successful attempt

Midline – After
2 sets
20 GHD situps + 20 GHD hip extensions

Allen Core Fitness

Deadlift: 7 rep max 

Weighted glute bridge: 5×10 


3 rounds with 2 min rest 

1000 meter bike 

400 meter run 

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