10 29 21

P

A. q(2:30) x 5
3 PS @ 75-80%

B. 3 RFT [20]
21/15 cal Row
15 DL 225/155 or heavy KBS
12 sHSPU
9 BJ 30”/24”

Extra: Weighted strict Ring Dips
*Base your rep scheme off the u/b sDip test
*5-10 reps = 3-2-2-2-1
*10+ reps = 4-3-3-3-2
*build weight each set

F

A. q(2:30) x 5
3 BTN Snatch Grip PP + 3 OHS

B. 3 RFT [20]
21/15 cal Row
15 DL (bar, trap bar, or KBs)
12 DB sPress
9 BJ
*moderate load on DL. Pick a weight that is challenging but possible to complete 15 u/b reps with