Strength
Bench
*90 of true 1RM and then % below
3x 70%
3x 80%
3x 85%
3x 90%
EMOM (12 min)
3 @ 70%
WOD
4 RFR
1 Min KBS (53/35)
1 Min lunges
100 m sprint
rest remaining minute
Rx+
4RFR
1 min KBS (70/53)
1 min lunge
100 m sprint
rest remaining minute
