9 18 21

P

A. q(3:00) x 5
3 BS @ 85% of 1RM

B. FT [30] in teams of 2
3 rounds (12 Thrusters + 12 PU)

800m Run

3 rounds (9 Thrusters + 9 CTBPU)

800m Run

3 rounds (6 Thrusters + 6 BMU)

800m Run
*Thrusters weights 95/65 , 115/85 , 135/95
*Synchro Thrusters, each teammate completes PU reps, Run together

Extra: 5 sets
1 PC + 3 PJ @ 65-70% of 1RM CJ

F

A. Same or 10 GS

B. FT [30] in teams of 2
3 rounds (12 Thrusters + 6 Pulldowns)

800m Run

3 rounds (9 Thrusters + 5 Pulldowns)

800m Run

3 rounds (6 Thrusters + 4 Pulldowns)

800m Run
*Thrusters weights 95/65 , 115/85 , 135/95
*sub CU, sPU, RR for pulldowns
Synchro Thrusters, each teammate completes PU reps, Run together