| Lift Chest supported row 3×8–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with 3×2:00 amrap pushups 1 sec pause at the top and bottom each rep |
| Workout 10:00 AMRAP 6 pullups 9 air squats 12 kb snatches (total) purple/blue 150 run quarterfinals chest to bar and goblet squats |
| staging: air squats and kb snatches in the middle leave a lane to run through spot to spot on the 150s |
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