P

A. 6 sets
1 pausing 1&¼ FS
1 FS
*1s pause in the bottom, 1s pause just below parallel, return to bottom and explode to standing position
*60,63,66,69,72,75% of 1 RM FS

B. q(3:00) x 3
10/7cal AAB
10 CTBPU
10 Thrusters 95/65
Directly into
q(3:00) x 3
10 Thrusters
10 CTBPU
10/7cal AAB

F

A. FS 6 x 3
*21×1 tempo

B. q(3:00) x 3
10/7cal AAB
8 RR
10 DB Thrusters
Directly into
q(3:00) x 3
10 DB Thrusters
8 Pulldowns
10/7cal AAB

WU: 2x
1:00 AAB + 30’ Duck walk + 5 down dog to pushups

BB5s

5 5 21

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