8 3 21

P

A. 10RM PC [15]
*touch and go reps

B. AMRAP [10]
15/12cal Row + 3 PC
*add 3 PC each round
*135/95

Extra: 3×8 deficit sHPSU
3×12 deficit kHSPU

F

A. q(3:00) x 5
10 DB sPress + 20-30 second Hollow Hold

*2-3 warmup sets before your 5 working sets. Select a DB weight that is challenging. RPE of 8-9 (1-2 reps left before failure)

B. AMRAP [10]
15/12cal Row + 3 DL
*add 3 DL each round
*DL bar, KB, or KBs