Strict press:
70/80/90% x 3, 75% x AMAP
Pendlay rows: 3x8-10(+10)
BB upright rows: 2x8-10(+5)
Wod: 12 min AMRAP
Push press @ body weight x 3
Dynamic push-ups x 10
Chest to bar pull-ups x 5
RM
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Bench press:
A.) 70x1, 77.5x1, 82.5%x5x3
B.) 3x5(+5)
Pull-ups: 3 x AMAP
DB upright rows: 2 x 10-12 (+5)
Wod: 11 min AMRAP
Close grip med ball push-ups x 7
1 arm DB push press x 5...
Back squats:
A.) 70x1, 77.5x1, 82.5x5x3
B.) 3x5(+10)
Stiff leg DL:
A.) 2x5 @ 55%
B.) 2x5 (+10)
Wod: 5 rounds
DB box step ups x 12 (6each leg)
1/2 gasser
Rest 30 seconds between rounds
RM
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Overhead press:
65/75/85% x 5, 70% x AMAP
BB bent rows: 2x10-15
BB upright rows: 2x10-15
Wod: 5 rounds
1 up push-ups x 5 each side
50 yard shuttle run
Ball slams x 10
Rest 30 seconds b/w...
Bench press:
A.) 7x3 @ 75%
B.) 3x5(+5)
Pull-ups: 2xAMAP
DB upright rows: 2x10-15
Wod: 3 rounds
Dynamic push-ups x 1min ME
DB push press x 1min ME
Double unders x 1min ME
Rest 1 min between rounds
RM
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