02 27 23

A. q(3:00) x 5
Set 1: 5 FS + 5 BS @ 70% of 1RM FS
Set 2: 4 FS + 4 BS @ 75%
Set 3: 3 FS + 3 BS @ 80%
Set 4: 2 FS + 2 BS @ 85%
Set 5: 1 FS + 1 BS @ 90%

B. q(7:00) x 4
AMRAP [5]
22 T2B or ABMSU
16 single DB Box Step-ups
10 Burpees
Max cals rowing
REST [2]