CrossFit
Main strength
E3MOM x 15 min
pushpress
directly into: DB bent over rows* levels found below
0: 3x push press @45%
5x each side DB bent over row
3 3x PP @ 55%
5x each side DB bent over row
6: 3x PP @ 65%
5x each side DB bent over row
9: 3x PP @ 75%
5x each side DB bent over row
12: 3x PP @ 85%
5x each side DB bent over row
15: AMRAP reps PP @ 95%
BOR:
Lvl6: 70/50
Lvl5: 50/40
Lvl4: 40/35
Lvl3: 35/25
Lvl2: 25/20
Lvl1: 20/15
QuickFit/At home WOD
Main
EMOM x 12 min (6 sets)
Odd: 5 dumbbell push press (add weight each set up to mod-heavy set of 5)
even: 5 DB bent over row each arm (10 total) use same weight you are using each set on PP
