WOD:

1) Bench Press – Every 2:30:

6 @ 65-75%

6 @ 75-85%

3 @ 85-95%

2 @ 90-100%

Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 60-70%

4 @ 70-80%

2×4 @ 75-85%

Pick weights based on feel.

3) Deadlift:

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Pick weights based on feel. Rest as needed between sets.

4) 3 Power Snatch + 3 Hang Power Snatch: Every 3:00 x 6 sets

Only work as heavy as you can perform Touch and Go/Cycled.

5) Every 4:00 x 7 sets:

250m Row

50ft Handstand Walk

10 Kipping Handstand Push-ups

Scale as needed. Efforts shouldn’t take much longer than 2 minutes, looking for equal work-to-rest, or more rest than work.

6) Weighted Parallete Push-up: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible.

7) 4 sets not for time:

200ft D-Ball Carry 150/100

25 GHD Sit-ups

50ft Plank Drag

Perform each set in a continuous sequence, but not for time, for quality. Rest as needed between sets.

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