From OPT Blog

Training 25/45 (completed 10/27)

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

A1. 95 x 5, 105 x 5, 110 x 5, 115 x 6 (should have warmed up and started higher)
A2. 25 x 5, 30 x 5, 32.5 x 5, 35 x 4
B1. 95 x5, 5 x 105, 115 x 5 (should have gone heavier)
B3. 5, 6, 5

part 2:
light jog - 30 sec, then 90% high effort run - 30 sec, then walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

I did this wrong. I just switched back and forth between light jog and 90% effort and skipped the 30 walk.

Lots of running. Not sure I like that.