6 7 21

P

A. BS waves (3 waves,9 sets)
8 @ 74% of 5 RM BS
6 @ 79%
4 @ 84%
8 @ 79%
6 @ 84%
4 @ 89%
8 @ 84%
6 @ 89%
4 @ 94%

B. FT
3 rounds (15 PC + 12 Thrusters + 9 BF Burpees)

Directly into

3 rounds (15 PC + 12 Thrusters + 9 BF Burpees)
*1st 3 rounds @ 115/85, 2nd 3 rounds @ 95/65

F

Same or 4×12 GS superset with 4×6 chinups
*Make these challenging sets of 6 @ a 21X1 tempo

B. FT
3 rounds (15 KBS + 12 DB Thrusters + 9 Burpees)

Directly into

3 rounds (15 KBS + 12 DB Thrusters + 9 Burpees)
*reduce KB and DB weights after 3 rounds