10 25 21

P

A. Seated LLRC [15]
Based on 3min LLRC test
1-3 Reps: 3 rep
4-6 Reps: 5 reps
7+ Reps: 5-7 reps

B. AMRAP [20]
5 sPU
10 single DB PS 70/50
15 Lateral DB Burpees

F

A. q(3:30) x 4
1 set of u/b Chinups or supinated Pulldowns @ 21×0 tempo
*select a weight 1-2 levels higher than your max rep test
*Bike at Moderate pace between sets

B. AMRAP [20]
5 sPU or heavy Pulldown
10 single DB PS
15 Lateral DB Burpees

10 23 21

FT: T(2-3):
Run 1 mile / 800m / BikeErg 3200m total / Row 2000m/1600m

-then-


Each team completes a total of 1-2-3-4-5-6-7-8-9-10 reps of:
Squat Clean + Jerk (155/105) or (DL + FS + PP)*
RMU or BMU or Strict Pullup or RR

*Bar or DBs

After each round, each partner completes:
Partner A: 10 Cals (BikeErg or Row) or 7/5 AAB or SkiErg 
while
Partner B: 5-10 Burpees

Then Partner A & B switch

+ 2 Rope Climbs or 10 ABMSU (5 each)

10 22 21

P

A. q(2:30) x 5
3 Squat Snatch @ 75-80%

B. AMRAP [7]
PS 115/85
*OTM 7 T2B

REST [6]

AMRAP [7]
Bar Facing Burpees
*OTM 7 PP

Extra: Deficit sHSPU [15]
Base your rep scheme off the u/b sHSPU test
*5 reps = 3-2-2-1-1
*10 reps = 4-3-3-2-2
*15 reps = 9-8-7-6-6
*20 reps = 12-10-8-6-6
*25 reps = 18-15-12-8-6
*2”/1”deficit

F

A. q(2:30) x 5
5-4-3-3-3 OHS
*21×1 tempo, build weight each set
*complete 5 PVC pass throughs after each set

B. AMRAP [7]
Max Plate Snatch
*OTM 10 ABMSU

REST [6]

AMRAP [7]
Bar Facing Burpees
*OTM 7 DB PP