Saturday's Make up

Strength A.1: Push Press (3x5) *Work up to a heavy set of 5 (3 total heavyish sets)

*Don’t rest bar in front rack between reps

*Use slightly more load then last week. This is the week we max out (10/10 difficulty) Next cycle is a deload.

*Perform another 3 x 5 @90% of the weight just used on your heaviest set A.2: Barbell Inverted Row (3x15 tempo 20X0) *Add loaded vest if able

*Don't do these between deload push press Metcon (AMRAP - Rounds and Reps) AMRAP 18 minutes:

30 meter kettlebell farmer’s walk

7 Toes to bar

15 meter reverse crawl Extra Work a: DB Strict Press (3x12 tempo 20Xo) *Don't forget the two second lower b: Dumbbell External Rotation (3x12 tempo 20X0) c: 1 and 1/2 Chest to bar pull-up (3x3-5 reps) *Load if able

*Unload with feet on box

*Maintain hollow position throughout #workoutoftheday