10 30 21

P

A. q(3:00) x 3
4 BS @ 85-95%

B. FT [20]
1 Round (50 WB + 10 CTBPU)
Directly into…
2 Rounds (50 AS + 10 CTBPU)
Directly into…
4 Rounds (500m Bike + 10 CTBPU)
*option for Teams of 2 (synchro WB/AS , double CTBPU reps to be split between teammates, and alternate 500m bike with 200m run each round)

Extra: 5×3
3 PC + 1 Jerk
*75-80%

F

A. Same or 3 x 12 GS

B. FT [20]
1 Round (50 WB + 10 Pulldowns)
Directly into…
2 Rounds (50 AS + 10 Pulldowns)
Directly into…
4 Rounds (500m Bike + 10 Pulldowns)
*light-Moderate weight on Pulldowns