Strength
Press
Press 1×5 at 40% 1RM
Press 1×5 at 50% 1RM
Press 1×3 at 60% 1RM
Press 1×5 at 75% 1RM
Press 1×3 at 85% 1RM
Press 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP WOD:
Every 5 minutes for 20 minutes:
200m sprint
20 Wall ball 20/14 10’/9′
20 HR push-ups
Open WOD:
Every 5 minutes for 20 minutes:
200m sprint
25 Wall ball 20/14 10’/9′
25 HR push-ups
Hoo-Fat!!!