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P

A. FT [12]
PS 10-8-6-4-2
*76,80,84,88,92% of 1RM PS

B. 5 rounds
Min1: max Bike
Min2: max PC 135/95
Min3: max BF Burpees
Min4: rest
*PC weight should be something you can cycle 15+ reps u/b when fresh

Extra: 3 sets
15 weighted ABMSU + 20 ABMSU
*rest as needed

F

A. FT
Sumo DL (KBs or Bar) 10-8-6-4-2
*increase weight each set

B. 5 rounds
Min1: max Bike
Min2: max PC or DL
Min3: max BF Burpees
Min4: rest
*PC weight should be something you can cycle 15+ reps u/b when fresh

Extra: 3 sets
15 weighted ABMSU + 20 ABMSU
*rest as needed