11 27 21

P

A. q(2:00) x 7
CJ
3-3-3-3-2-1-1
*50,60,70,75,80,85,85%

B. BS
4×10 @ 60%
1×10+ @ 60%
*RPE of 7-8 on 10+ set (2-3 reps in reserve)

C. q(3:00) x 5
AMRAP [2]
50’ single DB OHWL
“X” BMU
REST [1]
*score is total BMU completed

Extra: FT
4k Bike
21 PJ 135/95
2k Bike
21 PJ 135/95
4k Bike

F

A. q(2:00) x 7
1 set of pushups (8-15 rep range)

B. Same

C. q(3:00) x 5
AMRAP [2]
50’ single DB WL
“X” RR or Pulldowns
REST [1]