1. Push Press
(70%/5)3
(75%/5)2
2. Romanian Deadlift
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM
3. Metcon
For Time:
1k Row
20 Bench Press
40 GHD Sit-ups
750 Meter Row
15 Bench Press
30 GHD Sit-ups
500 Meter Row
10 Bench Press
20 GHD Sit-ups
Men Rx = 75% of BW
Women Rx = 60% of BW