A. emom – 12mins
odd – PC TnG x 5 65% of 1rmeven – Close grip bench press x 3-4 70% of 1rm. Use difficult push-up variant for sub.
B. emom – 12mins
odd – PS TnG 95/65# increase reps by 1 every set start at 4reps
even – 30-45 DU
odd – PS TnG 95/65# increase reps by 1 every set start at 4reps
even – 30-45 DU
C. emom – 12mins
odd – KBS x 10
even – Push press 115/75# x 8
odd – KBS x 10
even – Push press 115/75# x 8
+
5mins amrap
155/105#
1 PC + FR forward lunge R and L + S2O = 1 rep
155/105#
1 PC + FR forward lunge R and L + S2O = 1 rep
Fitness
A.
odd - DL TnG x 5. 50% of 1RM
even - difficult push-ups x 6-8
B.
odd- DB snatch x 2/arm
even - singles or practice
C.
odd- KBS x 10
even push press light or with DB.
+
10 minute amrap
run 200m
50m farmers walk- heavy
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