11 30 21

P

A. @ 0:00 sPress
1×5 @ 50%
1×5 @ 58%
2X10 @ 63%
1×10+ @ 63%
*RPE of 8-9 on 10+ set
*10+ = more than 10 reps

B. @ 15:00 q(3:00) x 5
AMRAP [2]
50 DU + Max HS Walk
REST [1]

C. @ 35:00 FT
2k Row

Extra: 3 rounds NFT
10-20 GHSU
5-8 Wall Walks
Rest 2:00

F

A. @ 0:00 Same (Bar or DBs)

B. @ 15:00 q(3:00) x 5
AMRAP [2]
50 SU + 30-60 second Plank or Max HS Hold
REST [1]

C. @ 35:00 FT
2k Row