A. q(:30) x 20 1 CJ or Hang PCJ *75-80% of 1 RM. Power or Squat Clean for the 20 reps B. FT [16] 500/400m Row + 25 DL 500/400m Row + 20 PC 500/400m Row + 15 STO 500/400m
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A. q(6:00) x 6: T(2) or soloAMRAP [4], Rest [2]:Bike 16/12 Cals each (2PW)20 Synchro KBS (light, u/b)15 Synchro ABMSUMax Synchro Burpees W.R.T. B. Team L-sit or hollow hold [7]
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A. 5RM sPress [10] B. q(4:00) x 9 (3 rounds for each movement) AMRAP [3] 400m Run + Max reps REST [1] *rd1: max rep pull-ups *rd2: max rep push-ups *rd3: max rep AS