9 28 21

P

A. q(2:00) x 6
6 BP @ 60%

B. sHSPU [15]
Base your rep scheme off the u/b sHSPU test
*5 reps = 5-4-3-3-2
*10 reps = 9-9-8-7-6
*15 reps = 12-12-10-8-6
*20 reps = 18-16-14-10-6
*25 reps = 20-20-16-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets

C. AMRAP [10]
1 PP + 1 BBJ
2 PP + 2 BBJ
*add 1 rep each round
*95/65

F

A. q(2:00) x 6
6 Dips

B. q(2:00) x 6
8 cal bike + 30sec Plank or Hollow Hold

C. AMRAP [10]
1 DB PP + 1 BBJ
2 DB PP + 2 BBJ
*add 1 rep each round
*light-moderate DB weights
*scale to Burpee to Plate or low box if needed

9 27 21

P

A. FT [15]
LLRC
Base your rep scheme off last weeks 3 minute AMRAP test
*1-3 reps = 2-2-2-2-1
*4-6 reps = 3-3-2-2-2
*7+ reps = 5-4-3-3-2
*Note 3-3-2-2-2 means complete 4 TnG reps then rest until you can do 3 more TnG reps
*if you missed last weeks 3 min LLRC test please complete that for Part A

B. 5 RFT [20]
12 T2B
150ft double DB FC
21/15cal AAB

F

A. FT [15]
Chinups or Supine Pulldowns
16-13-11-9-6
*recovery pace bike 2 minutes after each set
*select the same pulldown weight as last week

B. 5 RFT [20]
12 ABMSU
150ft double DB FC
21/15cal AAB

9 25 21

P

A. q(3:00) x 5
4 BS @ 85% of 1RM

B. 3 RFT in teams of 2
400m Run together
40 CTBPU (1 PWAT)
20 PC 185/135 (1 PWAT)

Extra: 5 sets
1 SC + 3 Jerks
*70-75%

F

A. Same or Build to a H4 FS

B. 3 RFT in teams of 2
400m Run together
20 Pulldowns (1 PWAT)
15 Burpees (synchronized)
10 Jumping AS (synchronized)