11 1 20 or 11 2 20

P

A. BS [25]
10 @ 67% of 1RM BS
8 @ 74%
6 @ 80%
4 @ 85%
2 @ 90%
*1 set of sHSPU and sPU after each set of squats
*rest as needed between sets

B. q(4:00) x 5
20/14 cal Bike
10 BBF
5 PS 115/85

F

A. 5 sets
5 BS + 10-15 pushups + 8-10 PU/pulldown/RR
*build on BS as form allows
*rest as needed between sets

B. q(4:00) x 5
20/14 cal Bike
10 Burpees
10 Plate GTO