WOD:

1) 1 Push Press + 2 Push Jerk + 3 Split Jerk: Build to a Heavy Complex

Warm-up as needed. Start around 60% of your 1RM Push Press. Build to a max for the day.

2) Bench Press: 5 sets of 5* @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

3) Deadlift: 5 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

4) 5 rounds:

200m Run

7 Muscle-ups

10 Clean and Jerks 135/95

Rest 5 minutes

Keep track of total time to complete each round.

5) Assault Bike: 10 x :20 Max Effort/1:40 Easy

Easy wattage should be at wattage=bodyweight.

6) Banded Press Downs: 100 reps

Break into as many sets as needed.

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

8) GHD Sit-ups: 8 x :20/:10

Max Reps.

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