Strength
Alternating EMOM x 8
A. Strict Press x 5 (start at 60% and increase weight)
B. Strict Pull-ups x :30 (choose a reasonable number based on ability)
AMRAP in 12 Minutes
Increasing by 3s each round with a 100M Run between each
3 Deadlifts (135/95)
3 Burpees over bar
3 Shoulder to Overhead (same bar)
3 Lateral Bar hops
Run 100M
*coaches notes – this is a 3333,6666,9999 etc workout with the runs always being 1x100M
100M run – out left to the pole (green generator) return to the Forge door
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