P
A. BS waves (3 waves,9 sets)
7 @ 71% of 5 RM BS
5 @ 76%
3 @ 81%
7 @ 76%
5 @ 81%
3 @ 86 %
7 @ 81 %
5 @ 86 %
3 @ 91 %
B. 5 RFT
7 PS 115/85
14 BJO
F
A. Same or 4 x 12 GS
*superset with 4 x 9 Pulldowns
B. 5 RFT
14 Plate Snatch (GTO)
14 BJO
WU: 2x
200m Run + 12 Box Step-up + 6 Down Dog to Pushup
BB5s
5 9 21 or 5 10 21