P

A. DL 4×3 @ 73%
*deadstop DL, reset each rep

DL 4×3 @ 78%
*touch and go reps

B. AMRAP [8]
15 DL 135/95
12 BJO
9 PJ

REST [4]

AMRAP [8]
15 DL 115/85
12 BJO
9 PJ

Extra: sPU [15]
Base your rep scheme off the u/b sPU test
*5 reps = 4-4-4-3-2
*10 reps = 9-8-8-7-6
*15 reps = 12-10-10-8-6
*20 reps = 18-15-14-10-6
*25 reps = 20-16-16-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
*recovery pace bike 2 minutes after each

F

A. q(3:00) x 6
5 DL (bar or KBs)
*increase DL weight each set as form allows. Looking for an increase is weight from last week
*recovery pace bike after each set

B. AMRAP [8]
15 DL (lighter weight)
12 BJO
9 Pushups

REST [4]

AMRAP [8]
15 KBS
12 BJO
9 Pushups

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