1 20 21

P

A. q(2:00) x 5
35% max BMU + 6 BS
*70,73,76% of 1RM BS, then build on the last 2 sets

B. AMRAP [5]
40/30cal Row
20 BJO
Max Macho Man complex 135/95
REST [5]
AMRAP [5]
30/24cal Row
15 BJO
Max Macho Man complex 155/105
REST [5]
AMRAP [5]
20/15cal Row
10 BJO
Max Macho Man complex 185/135
*1rd Macho Man = 3 PC + 3 FS + 3 PJ

Extra: 3 sets
25 GHDSU + 10 DB BP + Max sPU
Rest 2:00 between sets

F

A. q(2:00) x 5
6 RR + 6 BS
*building weight each set of BS

B. AMRAP [5]
40/30cal Row
20 BJO or BJ or Step-ups
Max Macho Man complex w/DB
REST [5]
AMRAP [5]
30/24cal Row
15 BJO
Max Macho Man complex w/DB
REST [5]
AMRAP [5]
20/15cal Row
10 BJO
Max Macho Man complex w/DB
*1rd Macho Man = 3 HPC + 3 FS + 3 PP

WU: 2x
BB5s + 2 sPU + 3 kPU

1 19 21

P

A. 8 RFT [25]
500m Bike
30 DU
10 BBJO
*subs for bike: 250m Row,200m Ski, 200m Run,500m AAB

B. FT [20]
25 sHSPU
50 kHSPU
*starting at 0:00 and every 2:00 after complete 15/12cal Row

F

A. 8 RFT
500m Bike
30 SU
10 Burpees
*subs for bike: 250m Row,200m Ski, 200m Run,500m AAB

B. FT [20]
40 Pushups
40 Pulldowns
*starting at 0:00 and every 2:00 after complete 15/12cal Row

WU: 2x
150m Row or Bike + 5 burpees + 6 Lunge to Samson Stretch