STRENGTH

1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.
– slightly heavier than last week
1b) Inverted Rows: 4 x 10-15. Rest 60s.
– same as last week

CONDITIONING

5 RFT:
15 DB Push Press (50, 35)
15 Box Jumps w. step down (24, 20)
15 T2B
– Goal: Complete all work in 2 sets or less. This should be a fast pace workout – 80-85% effort.
16:00 Cap

RX+: (20 Reps per movement) (135, 95) (Add 3/2 Ring Muscle-ups after each round) (Time Cap 20:00)

Accessory:

Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom