WOD
Strength
5 set of 3 Bench press at 85% of last weeks 3RM
*perform max hollow position chin over bar hold b/n each set
Conditioning
AMRAP in 20 min, in teams of 2 alternate complete rounds:
5 Strict Pullups
10 Pushups
15 Air Squats
10 Deadlifts (185/125)
5 Bar Facing Burpees
Extra
Before
5 sets:
6 kneeling halos e/direction and on each leg (24 reps total)
12 weighted rings rows as able (positions over weight)
Singe arm KB OHS: 5 sets of 5 e/arm working to heaviest load for the day
At a steady pace:
5 sets of 8 HSPU + 4 strict HSPU
*your connection from hip to shoulder shouldn’t change between the two
After
4 sets
-10 e/arm single arm lateral raise
-45 sec. plank hold
-10 bent reverse flies
-45 sec. reverse plank hold (face up pushup position)