Strength Work

 

CLOSE GRIP FLOOR PRESS

3 x 6-8. Rest 45s.
– 3 moderate/heavy sets of 6-8
– Take 3 sets to build to work weight

RING ROWS

3 x 12-15. Rest 45s.
– slight pause at top of each rep

Metcon

EMOM 16:

Minute 1: 30s Max Reps T2B
Minute 2: 30s Max Reps Push-ups
Minute 3: 30s Max Double Unders
Minute 4: 30s Max Calories Air Bike/Row

– Goal: Challenging Effort. These sets should be tough but sustainable, break the T2B into 2 big sets. Denote total reps of each movement.

Rx+: (5/3 Bar Muscle-ups + 10 T2B) (10/7 Strict Handstand Push-ups)

Accessory Work

BANDED PUSHDOWNS

2:00 Max reps.
– Goal: 100 reps