Bench press 10x5

Bench Press 5 RM,
-> then max reps @ 90% of 5 RM
-> then max reps @ 80% of 5 RM

Max Pull Ups

9rft
14/10cal row
11 burpees
8 pull ups
Time cap 20min

For time:
21, 15 , 12 ,9
Push Presses 50/40

Hspu

Warm up(0:00-10:00)
100m row
active spiderman
walking samson

heel grab
knee grab

cradle
walking front kicks

straight leg bear crawl
side lunge

100m row

3x10
pass through
halo

Barbell warm up

Mobility (10:00-15:00)
1:00 min samson
1:00 min front rack

Pointers/Skill
-Burpee-r.o.m chest must touch, step back and up allowed,
-Snatch-full r.o.m, lock out
-Pull up/bmu-full r.o.m, lock out

Fittrain (12)
19.4
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:

3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

M/F-95/65 bmu-65/45 pull ups

Time cap: 12 minutes

Finisher
Stretch and roll
100 abs of choice

Deadlift 5-5-3-3-3-1-1-1-1 reps

3/14/19
Warm up(0:00-10:00)
10 jing jangs

walking spiderman
walking samson

inchworm
side lunge

skip for height
skip for distance

active dive bombers
downward dog w/foot pedal

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min child's pose

Pointers/Skill(15:00-20:00)
jump rope/double unders-keep wrist in front, controlled pace and jumps,
Prep:10 small hop singles, 10 big hop singles, 10 double taps, 10 doubles or attempts
rope slams-small quick alternating waves
push ups-full range of motion-no worm modify to keep strict if need be

Fittrain(12)
Amrap 12
60 jump rope/challenge up-30 double unders
100m sprint
30 rope slams
5 push ups(strict)

Opt(12)
3x5 strict press/bench press
3x3 strict pull ups
1600m walk/run

Finisher
30 scap push ups
:30 sec shoulder distraction per
15 side plank punch through
1:00 min plank
1:00 min bf stretch

• 4 Interval of:
Row 500 m @ max effort
1:2 rest each interval

5 rounds for time of

• 2 legless rope climbs, 15 feet
• 20 dumbbell snatches, alternating arms

Men 65-lb. dumbbell
Women 45-lb. dumbbell