Strength
7×5 Bench Press all @80-85% 1RM…Superset w/ME Dead Hang L-Sit Hold
WOD
For Time:
21-15-9
Burpees
DB Snatch (50/35)
***8 Min Cutoff***
ADV WOD
14 Min AMRAP:
25 GHD
25ft Handstand Walk or 3 Wall Walks
2 Rope Climbs
TEC WOD
800m Row
80 Squats
80 SLSU
40/32 AB Cals
600m Row
60 Walking Lunges
60 V-ups
30/23 AB Cals
400m Row
40 Box Jumps 24/20
40 Hollow Rocks
20/14 AB Cals
200m Row
20 Burpees
20 Reverse Crunches
10/6 AB Cals
