07 30 22

P

A. q(2:30) x 5
4-3-2-1-1 BP
*75,80,85,90-95,95%
*Only go to 90-95% (last 2 sets of 1) if good form & speed in first 3 sets. If form is breaking or there is a lack of speed in the first 3 sets, do 2×4 @ 80% instead of 1-1.

B. 5 RFT
18 PU, 8 sPU or 2 RC
15 DB DL 50/35s or KBSs
12 DB BP or Pushups
9 DB Box Setups
REST [1:30]

F

A. q(2:30) x 5
6-8 Dips + 10 cal Row