5 18 21

P

A. 3 sets near Max Effort Ring Push-ups or Deficit Push-ups
*RPE 8-9 (1-2 perfect form reps in reserve)
*Elevate feet to be at the same level as rings, Shoulders touch rings in the bottom
*rest 2:30 between sets

B. 1 set Max Effort DB BP
*50X1 tempo
*50/35lb DBs

C. FT
50/35cal AAB
100 DU
1500m Row
100 DU
50/35cal AAB

Extra: 3 sets
8 Half Kneeling single arm Arnold Press
8 DB Rows
8 double DB Skull Crushers

F

A. 3 sets near Max Effort Push-ups
*RPE 8-9 (1-2 perfect form reps in reserve)
*rest 2:30 between sets

B. 1 set Max Effort Push-ups
*pick a push-up height that is slightly higher (easier) than used in Part A
*50X1 tempo

C. FT
50/35cal AAB
100 SU or Plate Hops
1500m Row
100 SU
50/35cal AAB