La 19.12

a) 5x e3m

• 9-7-5-3-2 BS (60-95% BS 1RM)

Work with ascending weight

b) Open 12.3, 7min AMRAP

• 15 Bxj
• 12 push press (52,5/35kg)
• 9 T2B

1 min rest
c) Open 19.1, 7min AMRAP

• 19 WB (20/14lb)
• 19 cal row (or AB or AR or Skierg)

(don’t go all out)

d) Cool down

• 5-10 min easy aerobic exercise: walk / bike / etc.

or

After workout:

• 15-30 min easy aerobic exercise: walk / bike / etc.