3 7 21 or 3 8 21

P

A. q(2:00) x 6
3-5 CTBPU + 1-3 BMU + Back Squat
*5-5-4-4-3-3 BS
*60,65,70,75,80-85%

B. AMRAP [15]
25 OHS 75/55
20 single DB HCJ
15 T2B

Extra: q(1:30) x 5
1 PS + 1 Squat Snatch
*Start @ 60% and build to 80% over 5 sets

F

A. q(2:00) x 6
8 Pulldowns or 3 Negatives
5 BS or 8 GS

B. AMRAP [15]
25 AS
20 single DB HCJ
15 ABMSU