9.10.14

A. 30 MIN ALT EMOM
- MU's same as last week (scale C2B pull-ups)
- 3 TnG HEAVY DL (same as last week or heavier if possible)
- 20 sec wall ball shots @ 30/20 (scale if aren't able to go all 20 sec UB)

**So rotate between the 3...each one will 

C. 4x12 strict dumbbell press same weight as last week, at the top of last one hold up top 10 seconds  (rest 3 min)

+

10 min AMRAP
200m Run
20 weighted sit-ups @ 14/10

-rest 5 min-

10 min AMRAP
200m run
15 G2OH @ 135/95