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 Row + 10 CJ
*155/105 or DBs
05 25 23
A. q(6:00) x 6: T(2) or solo
AMRAP [4], Rest [2]:
Bike 16/12 Cals each (2PW)
20 Synchro KBS (light, u/b)
15 Synchro ABMSU
Max Synchro Burpees W.R.T.
B. Team L-sit or hollow hold [7]
05 24 23
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