12/03/2019

Power Clean + Push Jerk (5 x 3; all 5 sets at or above 80%)
Strict Pull Ups (5 x 3-5; AHAP)
Pull Ups with no kipping movement
Bench Press (Build to a heavy single)
Bench Press (3 x max reps @ 70% max from earlier)
Metcon (Time)
For Time:
Partition As Desired
100 Strict Pull Ups
100 Ring Dips
100 KB Swings (70/55)
100 GHD Sit Ups
Metcon
Optional Strength:
4 Rounds:
5-8 Bentover Row
8-12 DB Strict Press

4 Rounds:
8-12 Reverse Grip Bentover Row
8-12 Arnold Press

4 Rounds
8-12 Upright Row
10 Evil Wheel

EMOM x 10
10 DB Bicep Curls
10 DB Skull Crushers

Metcon
Optional Abs:
8 min x
30-60 sec TRX Pike
30-60 sec TRX Reverse Flye

Plank:
Accumulate 4 min in a plank