WOD:

1) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

2) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) 20 minute AMRAP:

50 Wall Balls 20/14

40 Toes-to-bar

30 Calories Rowed

20 Alternating Single Arm Dumbbell Squat Snatch 70/50

10 Burpee Bar Muscle-ups

Snatches are 10/side.

4) Log Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

5) Push-ups: 100 for time

Keep track of time and sets to complete.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE