9 20 20 or 9 21 20

Class

A. 10 RFT [20]
15 WB + 200m Run
*scale to AS

B. 6 Sets
1 Pausing FS + 1 FS
*2 sec pause in the bottom
*60,63,66,69,72,75% of 1RM FS

Home Workout (Bodyweight/Limited Equip)

A. 10 RFT [20]
15 WB + 200m Run
*scale to AS

B. 4 sets
10 split squats
6 single leg DB RDL
Rest 2:00