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