3 7 21 or 3 8 21

P

A. q(2:00) x 6
3-5 CTBPU + 1-3 BMU + Back Squat
*5-5-4-4-3-3 BS
*60,65,70,75,80-85%

B. AMRAP [15]
25 OHS 75/55
20 single DB HCJ
15 T2B

Extra: q(1:30) x 5
1 PS + 1 Squat Snatch
*Start @ 60% and build to 80% over 5 sets

F

A. q(2:00) x 6
8 Pulldowns or 3 Negatives
5 BS or 8 GS

B. AMRAP [15]
25 AS
20 single DB HCJ
15 ABMSU

WU: 2x
2 sPU + 1 kPU + 5 Pushups + 10 AS

BB5s

3 6 21

P

A. AMRAP [25]
20 PS 95/65
4 rounds of Cindy
800/600m Row
*Cindy=5PU+10Pushups+15AS

F

A. AMRAP [25]
20 KBS
4 rounds of Cindy
800/600m Row
*Cindy=5PU+10Pushups+15AS

WU: 2x
3 sPU + 6 Pushups + 9 AS + 12cal Row

BB5s

3 5 21

P

A. FT
30 BBJO
30 CJ 155/105
30 BBJO
*pick a weight you could complete 12+ u/b reps with when fresh

B. q(1:30) x 6
30 DU
9 DL
6 HPC
3 PJ
*50,55,60,60-70% of 1 RM CJ

F

A. FT
20 BBJO
40 Plate GTO or double DB HPS
20 BBJO

B. q(1:30) x 6
30 SU
6-9 double KB DL
6 DB PP

WU: 2x
5 walkouts + 10 Muscle CJ + 15 JJ