7 13 21

P

A. 3 sets for max reps
sHSPU
*rest 1:00 between sets

Directly into

3 sets for max reps
sDips
*rest 1:00 between sets

B. FT [20]
21 DL + 200m Run
21 Lateral burpees over bar + 200m Run
15 DL + 200m Run
15 Lateral burpees over bar + 200m Run
9 DL +200m Run
9 Lateral burpees over bar + 200m Run
*225/155 or a weight you can perform 20+ u/b reps with when fresh

F

A. 3 sets for max reps
DB sPress or pushups
*rest 1:00 between sets
*select a weight you are confident you can complete 12 reps with

Directly into

3 sets for max reps
DB curls
*rest 1:00 between sets

B. Same
*scale DL to KBS or KB DL
*scale burpee to lateral over the line