May 9, 2019

Strength

Shoulder press

5-3-1+

Add 5lbs to your 1RM. Lift 75, 85 and 95% of that number

Performance

3 rounds for time
500 meter row
400 meter run
Rest 3 minutes between rounds

Fitness

3 rounds for time
500 meter row
200 meter run
Rest 3 minutes between rounds