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Push-ups

Floor Press, Toes To Bar, Push Ups, Running

Metabolic Conditioning, Skill, WOD /

STRENGTH 
1) Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.
METCON
AMRAP 16:
10 Strict T2B10 Push-ups 400 Meter Run
Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. No rest.*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest. *Complete all reps explosively – no pause*Alternate back and forth until sets are complete.

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Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart

Metabolic Conditioning, Strength, WOD /

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00– L3: Bodyweight 6 x 3. Rest 90s.– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.METCON AFAP, but not for time:21-15-9Hang Power Cleans (115,75)Push-ups on BarbellsThen,21-15-9Floor Press (115,75) *50 Banded pull-aparts after each set (pronated grip)22:00 Time Cap on this workEXTRA CREDIT World’s Greatest Stretch x 30s each pose

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Push Ups, Bench Press, Rows, Overhead Carry, Russian Twists, Hammer Curls

Metabolic Conditioning, WOD /

Strength:
1) Push-ups: 1 x Max Reps in 60s.
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
– build in weight
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets

Metcon:
AMRAP 10:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate
50 Ft. OH DB Carry on Left
10 DB Hammer Curls

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