4 16 21

P

A. @0:00
q(2:00) x 5
1 Pausing PC
1 PC
1 Pausing PJ
1 PJ
*1 sec pause in catch
*40,45,50,50,50% of 1 RM CJ

@12:00
q(1:00) x 8
1 CJ
*60,60,65,65,70,70,75,75% of CJ

B. 10 RFT
3 CJ 135/95
6 Lateral Burpees over Bar
9 KBS

F

A. @0:00
q(2:00) x 5
6-10 DB or Bar sPress

@12:00
q(1:00) x 8
Min 1: 10 RR
Min 2: 12 GS

B. 10 RFT
3 DB Hang Clean & PP
6 Burpees
9 KBS