4238 Wednesday 10/8/2025

A
2 rds
10/7 cal row
10 alternating hip 90/90s
20 sec bar hang

2 rds
9 med ball front squat
7 med ball thruster
5 wall balls
3-5 strict pull-ups
(10 min)

B
Front Squats
4x4
*5 sec pause in the bottom, 12 sec pause at the top
**Same weight across
(20 min)

C
Shared burden with a partner
16 min AMRAP
50 wall balls
1200/1000m row
50 wall balls
30 chest to bar pull ups
30 pull ups

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4237 Tuesday 10/7/2025