6 9 21

P

A. Team Pullups [5]
In teams of 4-6 complete as many sPU or Chinups as possible
*1 PWAT (1 person working at a time)
*aim for 4-8 pullups each turn
*sub 3sec flex hang for 1 PU or Pulldowns

Rest [2]

Team L-sits
In teams of 4-6 accumulate 5:00 of L-sit time
*1 PWAT (1 person working at a time)
*aim for 10-15sec holds
*scale to hollow holds

B. AMRAP [18]
Buy in: 2000/1800m Row
Max rounds with remaining time:
2 PS + 4 OHS + 8 BJO
*135/95
*Team option: Alternate rounds after both complete the buy in

F

A. Same

B. AMRAP [18]
Buy in: 2000/1800m Row
Max rounds with remaining time:
2 Double DB Hang PS + 4 DB FS + 8 BJO

6 8 21

P

A. 5 RM BP

B. q(5:00) x 5
12/9 cal AAB
400m run
12 T2B
*cap at 4:00
*if you can’t complete 12 u/b T2B when fresh reduce reps

F

A. 5×10 Pushups or Dips
*21X1 tempo

B. q(5:00) x 5
12/9 cal AAB
400m run
12 ABMSU
*cap at 4:00