6 4 21

P

A. q(1:00) x 10
2 Box Squats, Pause BS, or OHS
*65% of 5 RM BS
*Set box height to 3” below parallel

B. 2 RFT [30]
90/70 cal Row
70 WB
50 PS 75/55 or KBS
30 BBJ

*Most athletes will finish 1 round plus the row and some WBs. Do not be discouraged if you finish 1 round in this time capped workout

Extra: 4 sets
50’ single DB OHWL (2 sets per side/arm)

F

A. Same

B. 2 RFT
90/70 cal Row
70 AS
50 KBS
30 Burpees to 45lb plate