Push Press (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min alt. EMOM
Min 1 5/10 Pushups + 10 KB Swings
Min 2 15/12 Calorie Row/Bike

Weather permitting you may sub the calorie row/bike for 200 m. run

Rx+ 10 HSPUs

For this EMOM. You will try to complete the designated work within the minute and rest the remainder if any time is left. If you get behind and can’t finish the work within the minute, complete the round, rest and recover the next minute and pick up where you left off.

Last minute will be Max-effort

Enter completed Rounds + extra reps into Wodify.

Metcon (Time)
Optional Accessory Work:

GHD Sit-ups
Rx+ 150
Rx 100