STRENGTH
Bench Press
5×2 @85-90%
2×10 @60%
000,200,400,600,800,1000,1200
WOD
For Time (15 min cap)
3RFT
10 DBL DB Burpee Box step overs @25/15
20 AB mat sit ups
30 D/Us
PEAK
2 Sets of 3 intervals of 6min Work:
3min Recovery , rest 8min between
sets
Interval 1: 6min AMRAP
2 Ring Muscle ups
4 Shoulder to oberhead 60/40 (135/90)
8 Hang power cleans 60/40 (135/90)
REST 3min
Interval 2: 6min EMOM
1) Goblet squats @32/24 (70/53)
2) Burpee over bar
3) Double Unders
4) DB hang clean and jerk 25/15 (55/33)
5) Assault bike for calories
Rest 3min
Interval 3: 6min AMRAP
12 Deadlifts 60/40 (135/90)
8 Toes to bar
6 Ring Dips
REST 8min