Happy B-Day Bao!!!
STRENGTH
Floor Press @ 11×1 (all sets)
5 reps @ 50% 0f today’s possible 3-RM
rest 2 min
4 reps @ 65%
rest 2 min
3 reps @ 75%
rest 2 min
3 reps @ 85%
rest 3 min
3 reps @ 90-95%
rest 3 min
TEST NEW 3-RM
rest 3 min
Optional 3-RM – 5# over
WOD
15 min AMRAP
“Thrust-Push-Jump”
5 Single Arm KB Thrusters (each arm) (53/35)
7 Deficit Push Ups (two 10# plates)
9 Box Jumps
