12 1 21

P

A. DL
1×5 @ 55%
1×5 @ 63%
2X10 @ 68%
1×10+ @ 68%
*RPE of 8-9 on 10+ set
*10+ = more than 10 reps

B. AMRAP [5]
50’ Double DB Front Rack WL
12 BMU
9 Double DB HPC
REST [5]
AMRAP [5]
50’ Double DB Front Rack WL
12 CTBPU
9 Double DB FS
REST [5]
AMRAP [5]
50’ Double DB Front Rack WL
12 PU
9 Double DB Jerks/PP

Extra: sPU
Set 1 at 60%
Set 2 at 40%
Set 3 at 20%
*Rest [1] between sets

F

A. Same

B. Same
*If doing Pulldowns, RR or Chinups reduce those reps by 50%