WARM-UP

2-3 ROUNDS

200m Run

10/10 Split Squats

5 Muscle Clean

10 Elbow Punches

10 BB Strict Press

STRENGTH (ALL) 1×5@RPE7/1×3@

RPE 8 / 1×1+ @ RPE 9 Push Press

Push Press for load:

1. 5 reps

2. 3 reps

3. 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 16 MINUTES

400m Run

10 Shoulder to Overhead (135/95)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

400m Run

10 Shoulder to Overhead (95/65)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice