| Accessory and Balance Work | ||
| A. 4 rounds without rest of: 15 sec AMRAP of side raises (palms down) 15 sec of Hercules Hold (thumbs facing up) Rest 1 minute, then… B. 4 rounds without rest of: 15sec of AMRAP side raises (thumbs up) 15sec of Hercules Hold (palms up) Rest 1 minute, then… C. 2 rounds without rest of: 30 sec AMRAP of Dumbbell Presses with neutral grip 30 sec Dumbbell OH Hold Rest 1 minute, then repeat A, B and C |
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| RX | L1 | L2 |
| 6 Rounds: 13 Thrusters (95/65) 14 Pull-Ups |
6 Rounds: 13 Thrusters (75/45) 14 Pull-Ups\Ring Rows |
6 Rounds: 13 Thrusters (Coaches Choice) 14 Ring Rows |