7 19 21

P

A. 5 supersets
3 pausing BS + 3 FS
*60,65,70,70,70% of 5RM BS, 2 sec pause in the bottom

B. 4 RFT [10]
30 AS
200m Run
*with remaining time AMRAP PS 115/85 or KBS

F

A. 4 sets
50’ Walking Lunge (with DBs if form allows)
10-15 Pushups
*21X1 tempo on pushups

B. 4 RFT [10]
15-20 AS
200m Run
*with remaining time AMRAP Plate Snatch (GTO)