WOD:

1) Bench Press – Every 2:30:

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Warm-up as needed. Pick weights based on feel.

2) Strict Press – Every 2:30:

4 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

Warm-up as needed. Pick weights based on feel.

3) Deadlift:

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Warm-up as needed. Pick weights based on feel.

4) Every 4:00 x 4 sets: 10 T+G Power Clean

Warm-up as needed. Build as heavy as deemed fit.

5) Strict Deficit Handstand Push-up: 7 sets of 3

Rest 90-120 seconds between sets.

6) Every 4:00 x 6 sets:

10 Calories Ski Erg

10 Wall Balls 30/20

10 Kipping Handstand Push-ups

Scale as needed. Movements should be unbroken, intervals should be 2 minutes at the longest.

7) EZ Bar Cable Tricep Press Down: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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