9 27 21

P

A. FT [15]
LLRC
Base your rep scheme off last weeks 3 minute AMRAP test
*1-3 reps = 2-2-2-2-1
*4-6 reps = 3-3-2-2-2
*7+ reps = 5-4-3-3-2
*Note 3-3-2-2-2 means complete 4 TnG reps then rest until you can do 3 more TnG reps
*if you missed last weeks 3 min LLRC test please complete that for Part A

B. 5 RFT [20]
12 T2B
150ft double DB FC
21/15cal AAB

F

A. FT [15]
Chinups or Supine Pulldowns
16-13-11-9-6
*recovery pace bike 2 minutes after each set
*select the same pulldown weight as last week

B. 5 RFT [20]
12 ABMSU
150ft double DB FC
21/15cal AAB