Weightlifting
Shoulder Press (4-4-4-4)
Hit 1×4 @75% then hit 4×4 @80%.

Red
AMRAP 6 Minutes:
10 Thrusters 95/65lbs
3 Bar Muscle Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 75/55lbs
6 CTB Pull Ups

White
AMRAP 6 Minutes:
10 Thrusters 85/55lbs
3 CTB Pull-Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 65/45lbs
6 Pull-Ups

Blue
AMRAP 6 Minutes:
10 Thrusters 75/45lbs
3 Pull Ups
Rest 5:00
AMRAP 6 Minutes:
10 Thrusters 55/35lbs
6 Ring Rows