WOD:

1) Push Press + 3 Jerks: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit.

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

4) 5 rounds of 4:00 for Max Reps:

400m Run

Max Squat Snatches 225/155, 185/135, 155/105, 115/75, 75/55

Rest 5 minutes

Weight goes down each round in this workout. Max reps every round. Keep track of total reps of each weight hit.

5) Assault Bike: 20 x 1:00 ON/1:00 OFF

This is total of 40 minutes long. Pay attention to your wattage, OFF wattage should be 50% of your work wattage. Goal here is consistency. A hard pace to shoot for would be 2x Bodyweight in wattage ON, 1x Bodyweight in wattage OFF.

6) Skull Crushers: 4 sets of 10

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

7) Bent Over Landmine Row (Neutral Grip): 4 sets of 15

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

8) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

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