11/26/2019

Power Clean + Push Jerk (10 x 1; starting at 70%, building AHAP)
Bench Press (5 x 3; all heavy, building)
Superset with Strict Pull Ups
Strict Pull Ups (5 x 3; building AHAP)
Pull Ups with no kipping movement

superset with Bench Press
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 min
30 Pull Ups
20 HSPU
10 Muscle Ups (any)
30 Burpees

Scaled:
30 Ring Rows
20 DB Push Press
10 Burpee Jumping Pull Ups
30 Burpees
Metcon
Optional Abs:
50-40-30-20-10
AbMat Sit Ups
Double Unders

Tabata TRX Mountain Climbers
8 rounds; 20 sec on/10 sec off

Metcon
Optional Strength
ACC Strength
Bench Press // GHD Sit Up
4 x 10 // 4 x 8-12

Bentover Reverse Flye // Bench Dip
4 x 8-15 // 4 x 15-20

Shoulder Flye // Banded Tricep Extenstion
4 x 8-15 // 4 x 8-15

EMOM x 10
15 Banded Reverse Flye
10 Skull Crusher