STRENGTH
Bench Press (Test)
20 mins to find 1RM
WOD
9 Min AMRAP
ME Calore Row/BIKE
PEAK
2 rounds of 5 2min AMRAP / 2min REST
/ 8mmin REST after 5 rounds
7 Wallballs 9/6
7 C2B
7 Power cleans 52.5/35 (115/80)
7 Shoulder to overhead 52.5/35 (115/80)
7 Burpee box jump over 24/20 (60/50)
7 DB Snatch 30/20 (65/45)
MAX Calorie Bike in remainder of time
*The goal is to get some calories each
round. Scale reps if needed.
10min EMOM
1: Max effort Strict HSPU
2: 5-10 Seated DB Press @AFAFA
*As heavy as form allows