WOD:

1) Bench Press – Every 2:30:

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

Warm-up as needed. Base weights on feel.

2) Strict Press – Every 2:30:

5 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

Warm-up as needed. Base weights on feel.

3) Deadlift:

8 @ 60-70%

6 @ 70-80%

4 @ 75-85%

4 @ 85-95%

Base weights on feel. Rest as needed between sets.

4) Every 4:00 x 4 sets: 3 T+G Power Clean + 3 Hang Power Clean + 6 Push Jerk

Performed entirely as a complex. Build as heavy as deemed fit.

5) Every 4:00 x 6 sets:

6 D-Ball Over the Shoulder 150/10

9 Bar Facing Burpees

12 Kipping Handstand Push-ups

Work for maintainable efforts/paces.

6) Wall Facing Strict Handstand Push-up: 10 minute EMOTM

Pick a rep range you can maintain for all 10 sets.

7) Kneeling Rope Cable Crunches: 4 sets of 20

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

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