WOD:

1) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

2) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Every 6:00 x 8 sets:

5 Muscle-ups

5 Burpee Box Jump Overs 24/20

10 Dumbbell Hang Squats Cleans 50/35

10/5 Calories Assault Bike

Keep track of time to complete each round. Movements should be scaled so they can be done unbroken. If you don’t have Muscle-ups alternate rounds between 10-15 Chest-to-bar Pul-ups and Ring Dips.

4) Kettlebell Farmers Carry: 400m @ 70/53

Keep track of time and attempts to complete.

5) Standing Dumbbell Piston Press: 4 sets of 6/side

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

6) GHD Sit-ups: 75 for time

Keep track of times and breaks to complete.

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