P

A. AMRAP [10]
250m Row
25’ HS Walk
5 BMU
25’ HS walk

B. AMRAP [15]
60 DU
30/21 cal Bike
9 DL 275/185

Extra: 3 sets each
15 Glute Bridges
12 Double KB FR Box Step-ups
9 sT2B
Rest 1:30

F

A. AMRAP [10]
250m Row
10sec HS Hold or 10 pushups
6 pullups or pulldowns
10sec HS hold or 10 pushups

B. AMRAP [15]
60 SU or Plate Hops
30/21 cal Bike
9 DL

Extra: 3 sets each
15 Glute Bridges
12 Double KB FR Box Step-ups
9 sT2B
Rest 1:30

WU: 2x
Row 30 sec + 10 GM + 10 ABMSU + 5 walkouts

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