Ben OGrady

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 2 Heavy Unbroken Power Cleans 15 Ball Slams (15/20) 7/5 Bike calories

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Power Clean 15 Ball Slams. 20/15 7/5 Bike calories

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Hang Power Cleans 95/65 10 Ball Slams. 20/15 5 Bike calories

Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips 200m run relay (2x each) 1 min plank

Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips 200m run relay (2x each) 1 min plank For Rx+ Buy in with 1000m sled, and 90 mtn climbers (1ct) do all reps for RTG

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Front Squat Frantic (Time) Up and Down the ladder reps 1-2-3-4-5–6-7-6-5-4-3-2-1 Thrusters 95/65 T2B RX + ladder up and down to 10 and increase weight to 115/75 Scale: Front Squats and Sit upsWall balls and V-Ups are appropriate scales and warm ups

Primus Fitness – PrimusFit WOD For Time Teams of 3 Split Reps You Go I Go Buy In: – 1000m Team Run – 1000m Sled Push (2/1) 1 Round: – 75 Bench Press (L1 115/75, L2 135/95) – 90 Deadlifts – 120 Wall Balls (20/14) – 90 V- Ups – 75 Burpee Over Bar Cash

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – S2OH L1 95/65 L2 115/75

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – Push Jerks L1 95/65 L2 115/75