10 8 21

P

A. q(2:00) x 5
1 PS + 1 Hang Squat Snatch @ 70-75%

B. FT [20]
21-15-9
KBS 70/53 + Burpees
Directly into
3 RFT
400m Run + 21 Burpees

Extra: Base your rep scheme off the u/b sDip test
*5 reps = 3-3-3
*10 reps = 5-5-5
*15 reps = 7-7-7
*20 reps = 9-9-9
*25 reps = 11-11-11

F

A. q(2:00) x 5
2 BTN SG PP + 2 OHS
*increase weight each set as form allows

B. FT [20]
21-15-9
KBS + Burpees
Directly into
3 RFT
400m Run + 21 AS