7 6 21

P

A. AMRAP [5]
sHSPU
*OTM 5 T2B (starting @ 0:00)

REST [2]

AMRAP [3]
HS Walk
*OTM 5 T2B

B. q(3:00) x 10 (5 rounds)
@ 0:00: 500/450m Row
@ 3:00: 400m Run
*cap work at 2 minutes

Extra: q(1:00) x 8
1 SJ
*build to a moderate Jerk

F

A. AMRAP [5]
5 Pushups
5 ABMSU

REST [2]

AMRAP [3]
6 DB Curls
5 ABMSU

B. q(3:00) x 10 (5 rounds)
@ 0:00: 500/450m Row
@ 3:00: 400m Run
*cap work at 2 minutes