8 23 21

P

A. AMRAP [3]
Max LLRC
*we will retest in 12 weeks

B. FT [20]
60/45cal Row
45 CTBPU
30 DL 225/155
15 BF Burpees

Extra: 10 sets:
200m Run (fast pace)
200m Recover Jog

F

A. AMRAP [3]
3 Chinups + 3 Jumping AS

B. FT [20]
60/45cal Row
45 Pulldowns (lighter weight) or 25 at a heavier weight
30 DL (KB, KBs, Bar)
15 Burpees over Line