8 2 21

P

A. Back Squats
5 @ 87%
4 @ 92%
3 @ 97%
3 @ 101%
3 @ 105%
*% of 5RM BS

B. FT [25]
1 Mile Run
60 pistols
50 CTBPU
40 BF Burpees
30 PS 135/95

Extra: 3 sets
12 sT2B

F

A. GS 5×10

B. FT [25]
1 Mile Run
60 Box Step Ups or Lunges
50 Pulldowns
40 Burpees
30 KBS

7 31 21

P

A. AMRAP [3]
1 BMU + 4 BJO
*add 1 BMU each round
REST [3]
AMRAP [3]
1 RMU + 4 BJO
*add 1 RMU each round
REST [3]
AMRAP [3]
1 BMU + 4 BJO
*add 1 BMU each round

B. 3 RFT [30]
800m Run
50 WB
20 single DB Devils Press

F

A. AMRAP [3]
6 DB Curls + 4 BJ
REST [3]
AMRAP [3]
6 pushups + 4 BJ
REST [3]
AMRAP [3]
6 DB Curls + 4 BJ

B. 3 RFT [30]
800m Run
50 AS
20 single DB Devils Press

7 30 21

P

A. Supersets
X BS + X FS
*set 1: 3 BS @ 90% + 5 FS @ 70%
*set 2: 3 BS @ 94% + 5 FS @ 72%
*set 3: 3 BS @ 98% + 5 FS @ 74%
*% of 5RM BS

  • 2:00 rest between superset

B. 4 RFT
500m Row
9 DL 275/185
18 kHSPU or 12 sHSPU

F

A. Superset
4 x 10 GS + 4 x 6-10 Pulldowns

B. 4 RFT
500m Row
9 DL (KB,KBs, or Bar)
18 DB PP or 12 DB sPress