4 3 21

P

A. AMRAP [20]
20 HPC
20 FS
20 PP
20/15 AAB or 400m Run
*95/65, pick a weight you can complete 25+ Push Press with when fresh

B. 3 sets
10 sT2B
:20 Hanging L-Sit
30 ABMSU
*rest as needed

F

A. AMRAP [20]
20 SU or Plate Hops
20 double DB FS
20 double DB PP
20/15cal AAB or 400m Run or 30/20cal Bike
*pick a weight you can complete 25+ Push Press with when fresh

B. 3 sets
10 sT2B
:20 Hanging L-Sit
30 ABMSU
*rest as needed