11 15 20 or 11 16 20

P

A. 5 sets
1 Pausing BS + 2 BS
*After each set 30% of max sHSPU
*2 sec pause in bottom of 1st squat
*55,60,65,70,75%

B. AMRAP [15]
50/35cal Bike
50 single DB HCJ
50 single DB Reverse Lunge
50 DL 205/145

F

A. 5 sets
1 Pausing BS + 2 BS
*After each set 8 reps of DB sPress
*2 sec pause in bottom of 1st squat

B. AMRAP [15]
50/35cal Bike
50 single DB HCJ
50 Reverse Lunge
50 Sumo KB DL