WOD:

1) Bench Press – Every 2:30:

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

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

2) Strict Press – Every 2:30:

4 sets of 5 @ 60-70%

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. Rest as needed between sets.

4) Paralette Handstand Lowers: 5 sets of 5

Rest 90-120 seconds between sets. Lower as slowly as possible.

5) Banded Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Build to a max band tension.

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