11 22 21

P

A. FT
60% of Max RMU
REST [1]
40% of Max RMU
REST [1]
20% of Max RMU
REST [1]

B. q(4:00) x 5
AMRAP [3]
4 Devils Press
6 T2B
24 DU
REST [1]

Extra: 4 sets
800-600-400-200m Run
15 u/b PS
*sub 2x meters Bike for Runs

F

A. FT
12 Pulldowns + 12 Pushups
REST [1]
9 Pulldowns + 9 Pushups
REST [1]
6 Pulldowns + 6 Pushups
REST [1]
*select a challenging pulldown weight you could complete 14-15 reps with when fresh

B. q(4:00) x 5
AMRAP [3]
4 Devils Press
6 V-ups or ABMSU
24 SU
REST [1]