10 4 21

P

A. FT
Based on 3min LLRC test
1-3 Reps: 3 Reps for time
4-6 Reps: 5 Reps for time
7+ Reps: 7 Reps for time

B. 5 RFT [20]
2-4-6-8-10 PS 135/95
400M Row
2 RC

F

A. Max U/B Chinups or supinated Pulldowns
*this is a retest, use the same weight as on the original test to track progess

B. 5 RFT
4-8-12-16-20 KBS
400M Row
2 RC or 6 RR