PPLAdmin

Skill/weaknesses/make up day

For time 15-10-5 Back sq 205/135 muscle up

For time 1-10 power snatches 95/65 overhead squats 95/65

3 RFT 20 push-ups 30 sit-ups 40 wallballs 20/14  

teams of 2 2 rounds 50 cal row 50 abmat sit-ups 50 deadlifts 135/95 35 cal row 35 abmat sit-ups 35 deadlifts 135/95 20 cal row 20 abmat sit-ups 20 deadlifts 135/95

Skill/weakness or make up OTMX20 Even minute weakness 1 Odd minute weakness 2 Or Make up day

“Time to hit the weight buffet”   A. Back Squat build to 5 rep + 2×5@90% B. Push Press build to 5 rep + 2×5@90%  

1000m row.. 30′ right side over head lunge with KB 25 kb swings 53/35 30 box jumps 24/20 25 kb swings 30′ left side over head lunge with KB 1000m row