Strength:

 

CLOSE GRIP BENCH PRESS

5 x 3 @3-5% heavier than last week, every 60s-90s for speed.
– perform 3 warm-up sets
– close grip for all sets

Metcon

For time:
20-15-10-5
Push Press (135/95)
Burpee Pull-ups
– Goal: Hard effort for the entire workout.
*Last Tested 1-10-20

 

Rx+ Additional Training 8 minutes after completing “Surprise”
For time:
30-20-10
alt KB Snatch total (53/35)
Ring Dips – any style

Accessory Work:

BANDED OVERHEAD TRICEPS

2:00 x max reps.
– goal: 75+ reps