6 23 21

P

A. AMRAP [5]
18 PC 135/95
15 FS
12 PJ
9 PS
AMRAP Thrusters with remaining time

B. q(4:00) x 6
12 PU
21 KBS
400m Run
*cap work at 3:00

Extra: 3 sets
10 DB sPress
10 supinated grip RR
20 single leg Glute Bridge
Rest 2:00

F

A. AMRAP [5]
18 double DB hang PS
15 double DB FS
12 DB PP
9 single DB hang PS
AMRAP DB Thrusters with remaining time

B. q(4:00) x 6
8 Pulldowns
21 KBS
400m Run
*cap work at 3:00