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Skill primer: 10 min amrap
250m row
100’ Farmer carry (each side)
3 muscle ups / 5 C2b / 7 pull-ups
*last rep eccentric

Lift: BS Wendler (90% of max for base numbers)
65-75-85% (5-5-5+)

Wod: 3sx3min amrap
7 Dl 6 HPC 5 PJ (135/95-95/65-75/55)
10 BFB
Rest 1 min after 3min amrap

Into:
100’ walking lunge
+wt

Core: Planks
3sx1:00min

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