Max Unbroken Reps With 60% of Heaviest Single From Previous Piece 

21-15-9
Deadlift
Ring Dip
@102/70kg

Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 5 (H5) (79-84%)
+
2 x 5 @ 90%H5
1 x AMAP @ 85%H5

A2. Meadows row – 3 to 4 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

For time:

Row 2400/3000m
Preform 30 DUs, at the beginning of every 3min

TC: 15min

7 sets:
• 5 Back Squats
Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

In 3:00 minutes
18 cal row
18 ttb/ctb
Amrap power clean 70kg
Rest 90" between sets x 6 sets

Bench Press

8-8-8-8-8

After each set 5+5 Dumbell Row

Go Every 4:00

Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

• Not too heavy, focus on great quality and range of motion

AMRAP 10

10 Burpees
7 + 7 One Arm DB Push Press
20 Russian Twist
14 Squat w/ DB

5 rounds for time:
• 5 Thrusters 75/55#
• 10 cal Row
• 15 Push-ups
Goal: 7-8 min.