Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 strict/push press
10 bent over rows/5 strict chin-ups
Strength
PortFit
A1. Push press – 6.5.4.3.2; all AHAP
A2. Weighted chin-ups – 6.5.4.3.2; all AHAP
PortBurn
A1. DB strict press – 4×10
A2. DB bent over rows – 4x8e
A3. Plank hold – 1:00, x4
WOD
All tracks
8 min EMOM
:30 hard/:30 easy on any machine
Fathom – 8 minutes of total time, 4 minutes of working time
Gear – there is a little place called a pain cave, today let’s all go looking for it
Knots – not much of an approach here other than not coming out too hot. You should come out hot, but not too hot. Something you can push for all 8 rounds.
Current – easy in set-up, difficult in execution
