9 7 21

P

A. BP [15]
2×8 @ 70% of 1 RM
2×6 @ 75%
2×4 @ 80%
*1 second pause at lockout

B. 5 RFT [12]
30 DU + 10 OHS 95/65
Directly into…
1 RFT
30 OHS + 100 DU

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

F

A. Dips 6×9
*challenging sets but maintain 21×1 tempo
*use graviston or dip station with bands
*Bike 90sec at a light pace between sets

B. 5 RFT [12]
30 SU + 10 GS
Directly into…
1 RFT
30 GS + 100 DU