WOD:

1) Bench Press – Every 2:30:

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

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

2) Strict Press – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

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

3) Deadlift:

6 @ 65-75%

6 @ 75-85%

3 @ 85-95%

2 @ 90-100%

Warm-up as needed. Pick weights based on feel. Rest as needed between sets.

4) Every 4:00 x 5 sets: 3 Power Snatch + 3 Hang Squat Snatch

Warm-up as needed. Build as heavy as deemed fit while maintain this as a complex.

5) Every 5:00 x 5 sets:

21 Calories Ski Erg

18 Alternating Dumbbell Snatch 50/35

15 Kipping Handstand Push-ups

Scale as needed. Goal is consistent efforts/paces.

6) Pausing Ring Dips: 6 sets of 4

Rest 2-3 minutes between sets. Pause in the bottom for 3 seconds. Add load as deemed fit.

7) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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