1 9 21

P

A. q(1:30) until failure on PS
3 BMU + 3 PS
*start at 115/85 on PS and go up 10/5lbs each round

B. AMRAP [20]
1 DL
10 T2B
15 BF Burpees
*Heavy DL weight should be something you can DL for 5 unbroken reps when fresh. Scale as needed

Extra: 3 sets
10 double DB Prone Rows
20 Hip Extensions
Rest 2:00

F

A. q(1:30) x 10
5 Pulldowns (more difficult than normal)
3 Broad Jumps

B. AMRAP [20]
5 DL
10 ABMSU or Toes to Rings
15 BF Burpees