7 5 21

P

A. 3 Supersets
X BS + X FS
*set 1: 8 BS @ 67% + 5 FS @ 64%
*set 2: 6 BS @ 72% + 5 FS @ 66%
*set 3: 4 BS @ 77% + 5 FS @ 68%
*% of 5RM BS
Rest [2] between supersets

B. 7RFT [30]
4 BMU or RMU or CTBPU
17/12 Cals on AAB
7 SC (135/95)
6 Burpees
*Target 3-4 min/rd
T(2) Option: Share total reps, switch anytime, 1PW

Extra: 3 sets
15 hip extensions
15 Banded GM
15 GHDSU

F

A. Superset
4 x 13 GS + 4 x 10 Step ups

B. 7RFT [30]
4 Strict Pullups/Chins
17/12 Cals on AAB
7 Thrusters
6 Burpees
*Make the 4 Pullups difficult, able to complete in 1 set