P
A. 10 RNFT
1000m Bike + 5 sPU
B. 3 RFT
5 BMU
10 Bar Facing Burpees
15 DL 225/155
20 WB
Extra:5 rounds
20 Dead Bugs
10 Hollow rocks
F
A. 10 RNFT
1000m Bike + 5 Pulldowns
B. 3 RFT
5 RR
10 Bar Facing Burpees
15 DL Bar or KB
20 AS
WU: 2x
12 JJ + 9 AS + 6 pushups
BB5s
4 9 21