Workout list by Pasi Pakarinen CAP For Load

Every 5:00 x 5 rounds Workout

3 bench presses
400-m run
– Rest the remainder of the interval.

Scaled WOD
Every 5:00 x 5 rounds:
3 bench presses
150-m run/400m bike
– Rest the remainder of the interval.
Power clean Strength

5-5-5-5-5
10 sets for load Strength

2 front squats
– Lift once every 3:00.
For load Strength

Power snatch
2-2-2-2-2-2-2-2-2-2
7 sets for load Workout

2 push presses
1 push jerk
For load Strength

10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets