A. Four sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings
20 Push-Ups
A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes
Build to today’s heavy 2 or 3-RM.
B. In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds)
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 2 reps
Build to today’s 2-RM over the course of the six sets.
B. Take 15-20 minutes to build to today’s 1-RM Push Press
C. For max reps:
90 seconds of Muscle-Ups
Rest 2 minutes
60 seconds of Bar Muscle-Ups
Rest 2 minutes
30 seconds of Handstand Walk (for max distance)
D. For time:
Row 500 meters