2021-02-01 4 Rounds For



4 Rounds For Time
12 Double KB Thruster
15 KB Box Step Ups 24’/20” (1x KB)
18 KB Goblet Reverse Lunge (1x KB)


Fitness Option:
Front Squat
10-10-10


Competitor:
30lbs/20lbs Wall Ball

Finisher:
3 Rounds EACH For Time
21/18 Cal ROW OR 24/21 Cal BIKE
18 Wall Balls
**Rest Until there is a free machine again**


Max Reps Front Squat
at 85% of 1RM

Front Pause Squat 4x7
Front Pause Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps


Skill Piece
Skill Piece
Banded Bar Muscle Up
OR
RMU transition Drill
3-3-3-3-3-3


Accessories
Barbell Hip-Thrust
5-5-5
*3 Second Pause at the top of each rep*


4 Rounds For Time
12 D-Ball Over the Box
30 Cal C2 Bike
**Set the jerks blocks up at chest height, Clan the D-Ball up, pusu it over the blocks. Then get yourself up and over the blocks to the otherside**

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