01 16 19

WU: 4x
10 DB PP
8/5 Bike Cals
20 High knees

P
A. PJ: 5×4 @ 80%

B. q(1:30) x 6 [9]:
2 Reps @ 75%+ of 1RM
PC + PJ + FS + HSC + Sp Jerk
build

C. 3RFT:
100′ 2x DB WL (1 OH + 1 FR)
5-10 BMU or 5-10 Strict PU
20/14 Cal Row

Extra

F
A. Barbell strict press:
10-10-8-8-6-6

B. q(1:30) x 6 [9]: Use 2 DBs
3 HPC + 3 FS + 3 Hang Squat Cleans + 3 FS + 3 PP

C. 3RFT:
100’ 2xDB WL (on shoulders)
12 reps Lat PD or SkiErg 15/10 Cals
20/14 Cal Row

Extra

D. q(4:00) x 4 [16]
Run 400m
3 LLRC
Rest Remainder

L45: B, C