P

A. q(2:30) x 5
FS
3-3-3-8-6
*75,75,75,55,60%

B. q(4:00) x 4
500/400m Row
8-14 single DB PS
8-14 BJO
*Target 0:45 seconds rest. Cap rounds at 3:15
*Scale the Row to complete in 2:00 or less with a quick transition to the DB

Extra: 4 RFQ
15 Barbell curls
15 Barbell skull crushers
REST [1]

F

A. q(2:30) x 5
1×7 Heavy 1-DB Goblet Squat (100/70)
1A Farmers or OH Carry 2 Gym Lengths

B. same

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