1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension (Used 225# on bar and thick red band)

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 7X2 Bench Press – heaviest possible, rest 60 seconds. (used 205#)

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

First 2 rounds all MU's RX'd, 3rd round got 1 MU then complete shit show, switched to jumping MU from 18" box. Everything else RX'd

Neighborhood walk

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
10/2/1=:35 work :25 rest
rope slams
sandbag plank pull through

Finisher
50 oblique sit up
1:00 min chest opener

5 Rounds for Time:

20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
(rest exactly 3 minutes between rounds)

Strength WOD:
1 Rep Max Back Squat in 10 Minutes

Conditioning WOD:
10-9-8-7-6-5-4-3-2-1 Reps For Time of:
Burpees
Air Squats
Push Press (95/65)

Core Work:
2 minute Plank Hold
50 Sit Ups

For Time:
"Kelly"
5 RDS
400m Run
30 Box Jumps(24"/20")
30 Wall Balls(20#/10#)

Strength:

Back Squats - 8x155, 8x185, 8x225, 8x255, 8x285, 8x305
SLDL - 10x225, 10x305, 10x340

Metcon:

3 Rnds: 500m row, 40 squats, 30 v-ups, 20 box jumps (24'), 10 HSPU

Time - 20:48

• EMOM x6:
  1.) Bike
  2.) Row
  3.) Shuttle run

• 1 rnd:
  1min.: Spider lunge w/ twist
  1min.: Up/down dog
  1min.: Scale w/ stretch

• Mobility...

warrior pose calf muscle stretch

warrior pose calf muscle stretch