5 22 21

P

A. q(1:00) x 10
2 Box Squats, Pause BS, or OHS
*55% of 5 RM BS

B. AMRAP [20]
50 WB
40 BJ
30/24 cal AAB or 400m Run
20 T2B
10 BMU

Or Teams of 2
AMRAP [20]
50 WB synchronized
40 BJ each but not synchronized
30/24 cal AAB or 400m Run together
20 T2B synchronized
10 BMU each but not synchronized

Extra: 3 sets
8 incline DB BP

Extra: 3 sets
8 incline DB BP

F

A. q(1:00) x 10
2 Pause BS
*55% of 5 RM BS
*2sec Pause in bottom position (22X1 tempo)

B. AMRAP [20]
50 AS
40 BJ or Step Ups
30/24 cal AAB or 400m Run
20 ABMSU
10 Pulldowns