(Please read ALL the instructions)
OHS 5x5 @ 80% 5RM
Push-Up 5x? [perfect, slow-eccentric push-ups – not to exceed 30-40 seconds. Must remain perfect, unbroken without rest, without stopping, no piking or slouching.]...
[Protocol: OTM 10:00, alternating movements; may increase weight and reps if standards are met. Record Heaviest set of OHS, Longest single set of Push-Ups]
AMRAP: 20:00 [BB: Weight that is hard for you to make 30 rounds. If you make 30, add weight next time. This does NOT mean “go light and slow”- Goal is 30 Rounds. If you do more, next time work heavier. If between 20-30, good. If less than 20- it was too heavy; go lighter next time]