“You must do things you think you cannot do.” – Eleanor Roosevelt
A. EMOM x 7 – 1 Pause Front Squat (5 Second Pause) Climbing
B. AMRAP 4
9-6-3
Thrusters @135/95 Bar Muscle Ups
AMRAP 4
12-9-6
Thrusters @ 115/75 C2B
AMRAP 4
15-12-9
Thrusters @ 95/65 Pull Ups
AMRAP 4
18-15-12
Thrusters @ 75/55 Ring Rows
*4 Minutes rest in between rounds
*Bonus
1. Bench Press 5×5 (Across)
2. 3×10 Single Arm DB High Pull
Warlock Weightlifting:
1. Power Jerk + Jerk (5 sec hold overhead on last rep) – RM 1+1
2. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2, 80% x 3+2, 85% x 3+2, 85% x 3+2
3. Walking Lunge – 3 x 15/leg
A1. Crunches – 3 x max
A2. 2-arm DB OH carry x 3