4 11 21 or 4 12 21

P

A. q(2:00) x 5
3 Tempo FS
*33X1 tempo
*Start at 60% and work up to a moderate set of 3

B. 5 RFT
15 CTBPU
12/9 cal AAB
9 Thrusters 115/85
*reduce reps if you can’t complete 15 CTBPU u/b when fresh

Extra: 3 rounds (row intervals)
3:00 @ 24 strokes per minute
2:00 @ 26
1:00 @ 28
1:00 @ 30
Rest 4:00 between sets

F

A. q(2:00) x 5
3 Tempo FS
*33X1 tempo
*Start at 60% and work up to a moderate set of 3

B. 5 RFT
15 Pulldowns or RR
12/9 cal AAB
9 DB Thrusters