7 20 21

P

A. 3 RFT
15 DL + 10 PP + 5 BMU
Directly into

1500m row
Directly into

3 RFT
15 DL + 10 PP + 5 BMU
*135/95
*30min Cap

B. 3 sets
20 GM
15 DB BP
Rest 2:00

F

A. 3 RFT
15 DL or KBS + 10 DB PP + 5 Pulldowns
Directly into

1500m row
Directly into

3 RFT
15 DL or KBS + 10 DB PP + 5 Pulldowns
*DL bar, KB or KBs
*30min Cap

B. 3 sets
20 banded GM
15 Hammer Curls or Pushups
Rest 2:00