13 minute AMRAP
row 750m
push press 50 115/85/95/65
KBS 25 reps at 2/1.5/1.5/1
Additional Open Prep:
Squats: 2X4 at 75%, 2X4 at at 80%, 2X4 at 85%
Max Strict Pull ups
Then after 2 minute rest EMOM 60% of max set for 6 minutes
Strength Work:
Week 1 Day 1
Squats:
6X6 at 60%
Bench : 4X5 at 65%
DL: 4X4 at 65%
Accessory:
Max Strict Pull ups
Then after 2 minute rest EMOM 60% of max set for 6 minutes