Strength
Bench Press 4×11 @72% 1RM superset with 4×10 strict pull ups
WOD
For Time With Partner: Splitting reps however you want, one working at a time
10 Rope Climbs
100 Push Ups
8 Rope Climbs
80 Push Ups
6 Rope Climbs
60 Push Ups
4 Rope Climbs
40 Push Ups
2 Rope Climbs
20 Push Ups
***24 Min Cutoff***
ADV WOD
For Time:
21-15-9
Power Cleans (135/95)
Burpee Box Jump Overs (24/20)
TEC WOD
32min AMCAP w/ Partner
(Alternate calories w/ AB & Rower-so first time through both on AB, second round on rower, third AB, etc…make sure to record the calories for each round)
1-AB/Rower Calories
2-100m Run
2 Burpees
4 V-ups
6 Lunges
8 Russian Twists 25/15 ball
10 Ball Slams 25/15
