4072 Friday 4/25/2025

A
Coach led warmup
(15 min)

B
9 min EMOM
Min 1: 5-8 strict pullups
Min 2: 30s max pullups
Min 3: 30s max pushups

C
”Reap what you Sow”
With a partner
5 rds (Min 0:00-10:00)
In 1 min: 1 Rope Climb + Max thrusters (95/65)
*Partners alternate minutes for 10 mins. Track total thrusters.

Then starting at 10:00
Shared burden
20 dball cleans (150/100)
*160 thrusters (135/95)
10 rope climbs

*Subtract total thrusters achieved in mins 0-10 from 160 and complete remaining reps
*20 min timecap