2-3sets:

10 GHD hip extension
40-60s D-ball hold

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.

6x4 bench press

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

...on whiteboard

3 kierrosta (core voimaa)
- Askelkyykyt kuula suoralla kädellä 10
- Yhden jalan RDL 10
- Tuulimylly 10

3 x 5min
- Heiluri 1min
- Askelkyykky 1min
- Tempaus 1min
- Burpee 1min
- Thruster 1min
Erien välissä 2min tauko

Bench press 8x5

Deadlift 4 x 3

Pendlay row 3x8

Press

Strict Press:

A1) Build to days Heavy 3RM

A2) Strict press 2x5 @85-90% from 3RM

Pull

EMOM 8:

• 1 Legless RC

Push & Pull

4 Rounds:

• 15-20 Parallette/Ring Push Up rest 60s
• 4-6 Rope Pull Up (R hand above) rest 30s
• 4-6 Rope Pull Up (L hand above) rest 2min

METCON

4 Rounds For Time:
400m Run
25 GHD
8 Devils Press @2x35lbs
Cap: 18min

Building

4 Rounds For Quality:

• 10/10 Standing DB Bicep Curl
• 10-15 Seated DB Lateral Raise
• 10/10 Single Arm Band Pull Apart *rest as needed