WOD:

1) Push Press + Push Jerk + Split Jerk: Every 2:00 x 10 sets

Warm-up as needed. 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

Max is 365lbs> – Add 10lbs

 4) 5 rounds:

30/20 Calorie Assault Bike

20 Toes-to-bar

10 Power Snatch 135/95

Rest 5 minutes

Keep track of time to complete each set. Power Snatch and Toes-to-bar should be 1-2 sets so scale accordingly, these should be sprint efforts.

 5) Row: 10 x 500m

Rest 2 minutes between intervals. Perform at your 2K Pace.

6) Skull Crushers: 4 sets of 15

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

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

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

8) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets. Pick a rep range you can perform continuously without having to pause.

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