P

A. 1RM weighted sPU [10]

B. 5×5 weighted sPU
*REST 1:30 between sets
*30-45% of 1RM

F

A. q(2:00) x 5
50’ sled push + 50’ Sandbag carry + 5 Pushups

B. 5×5
PU Negatives or Heavy Pulldowns
*REST 1:30 between sets

C. 3 rounds [24]
0:00-4:00 – 600m Run
4:00-5:00 – 10 DB Box Step-ups
5:00-6:00 – 10 DB Burpee DLs
6:00-7:00 – Max BMU or sPU
7:00-8:00 – REST
*double DB on both movements

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