12 26 18

WU: 3x (Row 200m/150m), 12 Supermans, 9 Goblet Pause Squats

A. BS: 5×5 @ 90% of 5RM

B. FT:
Bike (2/1.5 miles)
30-20-10 of
FS (185/125)* or Goblet Squats (53/35)
Deficit HSPU or Pushups
Bike (2/1.5 miles)

*50-55% 1RM FS (6+ reps/set)

Extra

C. 5 RNFT: Power Clean Singles @ 70-75% [1], Rest [2]

D. FT: 5 RFT:
7 RMU
10 C&J
Rest [1:30]

L45: A, B