Slowsand

Strength: 5×3 Push Press – 3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of Max

Warm-Up - 95,135

155,155,155,155,165

Super Set: 5×5 dumbbell lunge or split squat (5 sets of 5 reps, same weight across)

@45lb X 2

“Slowsand” : 400m plate carry run (Performance: 45lbs / Athletic: 25lbs* / Health: 10lbs),
then 4 rounds:
10 ring push ups
10 kb goblet squats (Performance: 53lbs )
Time - 5:48