P

A. 3 RNFT
Mod ~40% of Max rep MU
Mod ~25% of Max rep MU
Easy ~15% of Max rep MU

Rest as little as needed between sets. Rest 2:00 between rounds.

B. 3 RFT [T15/C18]:
10 Power Clean and Jerks (135/95)*
30 WB (20/14)
30/25 Cal Row

*~40-50% 1RM

C. BS: 2 rds:
7 @ 74%, 5 @ 78%, 3 @ 82%

D. OTM [12]: Snatch (3 waves)
4 x (3@72%, 2@77%, 1@82%). Rest 1 min after each wave.

 

F

A. 3 RNFT:
3-8 Strict Pullups or 2-4 Strict Pullup Negatives as slow as possible
3-6 Strict Chins or 2-3 Strict Chin negatives as slow as possible
10 bent over barbell rows AFAP (pronated grip)

No rest between movements. Rest 2:00 between rounds.

B. 3 RFT [T15/C18]:
25 KBS
25 WB
25/20 Cal Row

C. BS: 2 rds: 7-5-3. Go based on feel. Use enough load to make it difficult, but not close to failure.

 
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