Strength

BENCH PRESS

Heavy 9 in 4 sets. Rest 60s.
– use a medium grip
– Hit last week’s heavy x 9

ELBOWS OUT LANDMINE ROW

Perform 8-10 reps each between sets of Bench Press. Rest 60s.
– Increase from last week

Metcon:

FOR TIME:

40-30-20-10:
Hand Release Push-ups
4-3-2-1
Legless Rope Climbs
– Goal: Hard effort. Perform big sets of push-ups, but be aware of getting too close to failure.

Rx+: (15/10 Kipping Handstand Push-ups each round for Push-ups)

– Alternative to Rope Climbs:
12-8-9-6 Strict Pull-ups

TIME CAP = 12:00

Accessory:

Banded Hammer Curls

3 x 15-20. Rest 60s.