5 7 21

P

A. q(1:00) x 10
2 Box Squats or Pause BS
*65% of 5 RM BS
*box height at parallel

B. 10 RFT
3 BMU
6 FS 155/105
9/6 cal AAB

Extra: q(3:00) x 3
25’ double DB FR WL (pausing)
25’ double DB FR WL
*Build weight across 3 sets
*pausing 1sec with knee on ground

F

A. q(1:00) x 10
2 Pause BS
*65% of 5 RM BS
*2sec Pause in bottom position (22X1 tempo)

B. 10 RFT
3 Pulldowns
6 DB FS
9/6 cal AAB

WU: 2x
5 PU + 10 Pushups + 15AS

BB5s

5 6 21

Endurance Thursdays

A. OTM [40]: (Work/Rest)
M1: Row Moderate (0:50/0:10)
M2: Strict Barbell Press (0:40/0:20)
M3: Row Hard (0:20/0:40)
M4: 7-10 OHS or Muscle Snatch or Power Snatch

Score is total calories rowed

5 5 21

P

A. 6 sets
1 pausing 1&ΒΌ FS
1 FS
*1s pause in the bottom, 1s pause just below parallel, return to bottom and explode to standing position
*60,63,66,69,72,75% of 1 RM FS

B. q(3:00) x 3
10/7cal AAB
10 CTBPU
10 Thrusters 95/65
Directly into
q(3:00) x 3
10 Thrusters
10 CTBPU
10/7cal AAB

F

A. FS 6 x 3
*21×1 tempo

B. q(3:00) x 3
10/7cal AAB
8 RR
10 DB Thrusters
Directly into
q(3:00) x 3
10 DB Thrusters
8 Pulldowns
10/7cal AAB

WU: 2x
1:00 AAB + 30’ Duck walk + 5 down dog to pushups

BB5s