Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Strict HSPU

15min EMOTM:
- 1st min 4HSPU + 6 Hang Power Snatch 35kg
- 2nd min 2 rope climbs
- 3rd min rest

60m - on grass - rolling starts - 9x60m - 8.81, 8.41, 8.22, 8.16, 8.02, 7.94, 7.88, 7.72, 7.82

60m Sprints - on track - rolling start - 8x60m - 8.41, 8.03, 7.94, 7.88, 7.85, 7.95, 7.88, 7.82
150m - 1x150m - 21.41

For time, 4 rounds of:
* 8 UB FS (60% of 1RM)
* 200m run
* 1min rest

2 Rounds For Time Of:
20 - OHS (35/25)
20 - Pull Ups
20 - Toes to bars
20 - Dips

Choose ONE of the following sports:
Swim Repeat 5:00 on, 4:00 off until form/pace deteriorates
Bike Repeat 5:00 on, 4:00 off until form/pace deteriorates
Run Repeat 5:00 on, 4:00 off until form/pace deteriorates
Row Repeat 5:00 on, 4:00 off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

Five rounds:
1000m run
1 legless ropeclimb
5+5 KB snatches

Buyout: 100 pushups