07 23 22

P

A. q(2:30) x 4
4-3-2-1 BP
*75,80,85,90%

B. T(2) 3 RFT
44 T2B (1 PWAT) or 22 T2B (synchro)
22 Thrusters (synchro) 95/65
6 RC (1 PWAT) or 15 Chinups
*moderate weight thrusters, 1-2 sets each round

Extra: AMRAP [10]
1:00 Plank
10 barbell hip thrusts (2 sec pause at the top)
10 DB bent over rows

F

A. q(2:30) x 4
6-8 Dips + 100’ KB FC

B. T(2) 3 RFT
22 ABMSU (synchro)
22 Thrusters (synchro) (bar or DBs)
6 RC (1 PWAT) or 15 Chinups