Pushes and rows

Strength: Push Press 6-6-6-6

RPE 7:  The RPE (rate of perceived exertion) scale allows you to gauge your effort depending on how you feel each day.  Instead of being locked in to percentages, use this as a guide on a sliding scale.  This scale is used to build strength instead of winging it.  If you’re having a good day, the weight will obviously be more.

10- 100% effort

9- Leave a rep in the tank

8- pick a weight you could do 2 more reps of

7- leave 3 or so reps in the tank



12 Minute AMRAP of:

10 KB Push Press R

10 KB Push Press L

10 KB Row R-L

10 Burpees

KB Push Press

Skill  KB Push Press   5×5  each arm 


12 min AMRAP

4 push ups 

4 dips 

8 push press (115/75)

8 KB swings (53/35)

Good day


4 rds  for time 

10 med ball slams 

10 T2B 

10 squat thrust 

10 wall balls 

2 sled pushes after 4 rds complete 

Happy Fathers Day


20 min AMRAP

400 m carry OH (45/25)

60 KB swings (53/35)

40 mt climbers

20 burpee/ wall balls (20/14)