7 9 21

P

A. 3 Supersets
X BS + X FS
*set 1: 6 BS @ 76% + 5 FS @ 70%
*set 2: 6 BS @ 81% + 5 FS @ 72%
*set 3: 6 BS @ 86% + 5 FS @ 74%
*% of 5RM BS

• 2:00 rest between supersets

B. FT [20]
30/24 cal AAB
100 DU
30 kHSPU or 20 sHSPU
100 DU
30/24 cal AAB
*OTM 4-6 single DB PS

Extra: 3 sets
15 DB BP
15 single leg DB RDL
15 Pull Throughs

F

A. Superset
4 x 10 GS + 4 x 6-10 Chinups (supinated pulldowns)
*Heavier KB than you used on Monday’s GS

B. AMRAP [16]
30/24 cal BikeErg
75 SU/Plate Hops or 50 low step ups
30 DB PP or 20 Pushups