01 11 19

WU: 3x
12 OHWL (Plate or band)
Run 200m
10-15 Push Ups

A. BS: Find a 5RM (base on feel – if it feels light, increase weight)

B. 3RFT:
21 PS (95/65) or Heavy KBS (70/53)*
21 KPU or 12 Strict PU *
21/14 Bike Cals**
Rest [2]

*PS, KBS, KPU should be u/b. Strict PU in 2 sets or less.

Extra

C. 4rds: Max distance Ski [7]
Rest [2]

D. Overhead Lunge 135/95
5×10

E. Bench Press: 4×10

L45: B