Strength
Press
5×1 @87.5-90% of 1rm
3×5 @72.5% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00
*
WOD
For Time (CAP 7min)
30 Thrusters 70/47.5kg(Heavy)
*
PEAK
Strength Circuit
4 x 10 Double KB Bench Press 32/24kg
4 x 10 Single Arm Heavy DB Bent Over Row
4 x Max effort Strict Pull-Ups
NOTE: If you have no Strict Pull Ups then max effort Ring Rows
20min EMOM
1: 10-12 Burpee Box Jump Overs
2: 6-10 Strict HSPU
