Pre Class:

1) 20 minute EMOTM:

Movement 1 – 1-5 Bar Muscle-ups

Movement 2 – 50m Farmers Carry

Pick reps you can maintain for the Bar Muscle-ups. Heavy as possible on the Farmers Carry.

2) Football Bar Bench Press Wide Grip: 5 sets of 5

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

WOD:

3) Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

4) Snatch Push Press: 3 sets of 5

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

5) 7 minute Up Ladder:

3 Overhead Squats 155/105

3 Handstand Push-ups

Extra Work:

6) V-Ups: 4 sets of 15-20 reps

Rest 90-120 seconds between sets.

7) Dumbbell Floor Press: 4 sets of 15

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

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

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