A. q(1:00) x 10 Min1: 4 FS Min2: 6 BS 70% of your 1RM FS for all sets B. 3 cycles: AMRAP [3] + REST [2:00] 3 Wall Walks 5 BJO 7 PU or 3 sPU or 7 DB rows
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P A. q(4:00) x 3 2 Jerks 2 Jerks 1 Jerk *Rd 1: 60%, 65%, 70% *Rd 2: 65%, 70%, 75% *Rd 3: 70%, 75%, 80% B. 10 RFT [20] 10 PU or 5 sPU 5 HPC 5 PP 5
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A. AMRAP [20] 8 T2B or HKR or ABMSU 10 1A DB HCJ (5 reps on one arm, then switch to the other arm) 14/12 cal Row *Open workout 18.1 B. 3 RFQ 10 single leg “Toe Drag Step ups”