I recommend that this be done in two sessions. At least take some solid recovery time between workouts. If you are going back to back pull out c or d. The heat will take a lot out of us and so will these workouts.

Warm up

100 dubs+5 min of 30 EMOM w singles remaining min


A) 15 min amrap*

21 deads 

15 sdhp 

9 thrusters

Every 3 min 12/9 cal a bike (not at the start)
B) 10-8-6-4-2*

Overhead squat

After every set 100 yard sled push+200m
C) 100 ttb for time. Start with a set of 30/20. If you can’t do 30/20 then start w a max effort set. Rest :30 do one more set. Rest :60 and do your final set. Record total reps.

D) athletes choice: class, weakness, or make up.

Friday, June 3rd, 2016 at 3:25 am / Competitive