P

A. FQ [10]
1 u/b RMU set
Then
2 sets @ 50% of u/b set

B. AMRAP [20]
5 HSPU
10 Pistols
15 PU
*q(5:00) 500m Row starting @ 0:00

Extra: FT
45 HPS 95/65
90 WB

F

A. FQ [10]
1 u/b Pulldown set
Then
2 sets @ 50% of u/b set
*pick a weight you believe you can complete 12-15 reps with at RPE 10

B. AMRAP [20]
5 DB PP
10 Box Step Ups w/single DB
15 Pulldowns or RR (light weight)
*q(5:00) 500m Row starting @ 0:00

1 17 22