4 6 21

P

A. q(2:00) x 5
1 Pausing PC + 1 PC
1 Pausing PJ + 1 PJ
*2sec pause in catch
*35,40,45,45,45% of 1 RM CJ

B. 3 RFT
500m row
21 T2B
12 CJ 135/95

Extra:
3×8 double DB Chest support rows
3×10 DB Hammer curls
3×12 RR

F

A. q(2:00) x 5
6-10 Pulldowns

B. 3 RFT
500m row
21 ABMSU
21 Plate GTO