Bench press:
A.) 65x5, 75x5, 85%x2x3, 1 x AMAP
B.) 3x5(+2.5-5#)
Pull-ups: 3xAMAP
WOD: 10-1/1-10
True push-ups 10 to 1
Butterfly sit-ups 1 to 10
RM
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Floor press:
A.) 75x5, 85x3, 95%x1+
B.) 3x5(+2.5-5#)
Flat DB bench : 4 x 8-10(+5)
2 arm DB rows: 4 x 8-10(+5)
WOD: 4 rounds
Dynamic push-ups x 1 min ME
KB swings x 1 min ME
Russian...
Back squats:
A.) 4x5 @ 85%, 2 x 6 @ 80%
B.) 3-5 x 5 (+5-10#)
Stiff leg deadlift: 3x5(+10)
Conditioning: 5 rounds "CF Football"
5 x any way overhead
7 x pull-ups strict*
9 x toes...
Box jumps:
A.) 4x1 @ 95%
B.) 4x2(+)
Cleans:
A.) up to a heavy single (HS)
B.) 5 x 3 (+5)
Conditioning from CF Football
Complete 3 rounds for time:
185...
Bench press:
A.) 60x3, 70x3, 80% x 5, 5, AMAP
B.) 3-5 x 5 (+2.5-5#)
Pull-ups: 3 x AMAP
WOD: 300 yard shuttle x 3
Rest 2min between each effort
RM
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Deadlift:
A.) 3x8-12 @ 70%
B.) 3-5 x 5 (+5-10#)
Front squats: B group only
B.) 3x5 (+5-10#)
WOD: 12 min AMRAP
BB thrusters x 5
OH barbell carry x 25 yards
Russian twist x 20
RM
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