• 3x5 Bench Press @ 90% of 5RM
• 1x Max Reps @ 90% of 5RM

Write the number of max reps of the last set to comments.

Good morning 5x8
7/10 RPE

You can super set these if you don't have much time.

500m/450m row x 16 total

Row 500m/450m then rest time it takes your partner to row.

8 intervals each. You can push really hard on these as you will get plenty of rest.

Time cap 32 Mins

Back squat 5x6

3 x 4min AMRAP

3 Power Clean 80/55kg
6 Hand release push up
9 Air squat

1min rest between amraps

*score lowest round

5 Rounds

YGIG

5 Strict C2B
3 Wall walk
10 T2B

TC 15min

Teams of 3 (Station 3. defines working times)

1) Bike erg

2) Row

3) 1 Round
12 KBS (24/16kg)
12 Alt box step up (60/50cm)
12 Dumbell push press (2 x AHAFA)
30s Hanging knee tuck

@ 70% HR

2-4-6-8-6-4-2
Ring Dip
Shouldering (heavy sandbag)
For Quality

Back Squat

1 x 10 @ 55%
1 x 6 @ 65%
1 x 4 @ 75%
4 x 2 @ 80%

Go every 3:00

Deadlift

1 @ 72-75%
1 @ 77-80%
1 @ 82-85%
1 @ 87-90%
1 @ 92-95%

Go Every 3:00