P
A. q(2:00) x 7
Sets 1-2: 3 PS @ 60-65%
Sets 3-6: 2 PS @ 70-85%
Set 7: 3 PS @ 60%
F
A. q(2:00) x 7
3 BTN SnGp PP + 3 OHS
*1 sec pause in the bottom of each OHS
B. AMRAP [15]
10 alternating DB Snatch + 10 T2B + 400m Run
12 alternating DB Snatch + 12 T2B + 400m Run
*add 2 DB Snatch and T2B each round
*target 4+ rounds
A. FT/FQ
5 BS + 10 Burpees + 5 sPU
4 BS + 8 Burpees + 4 sPU
3 BS + 6 Burpees + 3 sPU
2 BS + 4 Burpees + 2 sPU
1 BS + 2 Burpees + 1 sPU
2 BS + 4 Burpees + 2 sPU
3 BS + 6 Burpees + 3 sPU
4 BS + 8 Burpees + 4 sPU
5 BS + 10 Burpees + 5 sPU
*70% of 1 RM BS
*take a few steps back from the rig to safety complete your burpees
B. 4 RFQ
100’L/100’R single arm KB Suitcase Carry
20 Plate Russian Twists
20 Pallof Press + Rotations
A. q(1:30) x 10
@ 0:00 5 DL
@ 1:30 30sec HS hold
*start your DL sets at 70% and increase each round as form allows
*pick a partner with a similar 1 RM DL and alternate movements each round
*Freestanding, wall facing, or feet on box for HS hold
B. AMRAP [16] in Teams of 2
48 DU (each, 2 PWAT)
12 KBS (synchro)
6 Wall Walks (total, 1 PWAT)
