5 11 21

P

A. 3 sets
3 tempo BP
*1st rep 42X1, 2nd rep 40X1, 3rd rep normal tempo 20X1
*97-100% of 5RM

B. 1 set
Max BP reps @ 76% of 5RM

C. AMRAP [18]
15 cal AAB
12 T2B
9 sPress 95/65

15 cal AAB
12 T2B
15 PP

15 cal AAB
12 T2B
21 PJ

F

A. 3 sets
10 tempo push-ups
*21X1

B. 1 set
Max pushups (aim for 12+ reps)

C. AMRAP [18]
15 cal AAB
12 ABMSU
9 DB or Bar sPress