07/30/2021

Push Jerk (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 6×5 @ 70% of 1RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
400 m. Run or equivalent row/bike
5 DB Presses/ HSPU’s
5 pullups/1 Rope climb
5 DB Presses/ HSPUs
5 pull-ups /1 Rope Climb