RX

1. Warm-Up
30 Empty Bar Thrusters
Run 400m

2. Rest-Pause Strict Press
Using the weight you used last week, try to beat the score you got last week.

3. “Helen-RAP”
AMRAP 30:00
Run 400m
21 KB Swings 53/35
12 Pull-Ups

SCALED

1. Warm-Up
30 Empty Bar Thrusters
Run 400m

2. Rest-Pause Strict Press

3. AMRAP 30:00
Run 200m
21 KB Swings
12 Pull-Ups w/band or 12 Ring Rows

1. Warm-Up
5 Minute “AMRAP” (Moderate)
10 Burpees to target
Max Effort L-sit hanging from Pull-up Bar