7 3 21

P

A. q(1:00) X 10
Minute 1: 12/9 cal AAB
Minute 2: 3 RMU

B. 2 RFT [30]
400m Run, 40 PS 75/55
400m Run 4 RC
400m Run, 40 BF Burpees
*option to sub KBS for PS
*Teams of 2 option: AMRAP [30], runs together, 1 PWAT on all other movements

Extra: 5 sets
1 hang PS + 1 low-hang PS
*60,65,70,75,80%

F

A. q(1:00) X 10
Minute 1: 12/9 cal AAB
Minute 2: 6-8 RR @ 21X1 tempo

B. 2 RFT [30]
400m Run, 40 KBS
400m Run 4 RC or 10 Chinups
400m Run, 40 BF Burpees
*Teams of 2 option: AMRAP [30], runs together, 1 PWAT on all other movements