10 18 21

P

A. Seated LLRC [15]
Based on 3min LLRC test
1-3 Reps: 2 rep
4-6 Reps: 4 reps
7+ Reps: 5-6 reps
*Begin each rep seated on the floor. The goal is to start the LLRC with no assistance from your legs when coming off the floor.
*Note these reps are Leg-less on the way up and the way down

B. 4 RFT [25]
500m Row
12 Burpee Pullups
21 BJ
*pullup bar should be at a height just out of reach when standing (not able to grip bar with feet on the ground)
*Burpee directly into a sPU or burpee into a kipping PU will be permitted

F

A. q(3:30) x 4
1 set of u/b Chinups or supinated Pulldowns @ 21×0 tempo
*select a weight 1-2 levels higher than your max rep test
*Bike at Moderate pace between sets

4 RFT [25]
500m Row
12 Burpees
21 BJ