Push B: Shoulders / Chest / Triceps

Pull: Back / Biceps

3 x Max pull-ups (strict)
6-4-4

3 x Max Ring Dips
3-3-3

Pre-WOD:
-1X20 Back Squats (+5% increase from last week)

WOD - 4 Rounds For Time:
-200 meter Run
--75 Double Unders (mod:150 singles)
--25 Air Squats

Post:
Heavy Farmers Carry

5 Strict C2B
5 Strict HSPU
Rest 2min...

(+9kg vest)

10 rounds

100m breast stroke
20 leg levers

Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

WOD: 10 rounds for time:
-10 KB Swings (#53/35)
--8 Ring Push Ups
--6 Toes to Bar
--4 Box Jumps (30"/24")
--2 Bar Muscle Ups (mod: 5 ring dips)

Post:
1000 Row
or
500 meter row for time

Lat Machine
3 x 12 30 kg

Barbell Row
12 x 30 - 12 x 30 - 10 x 35 - 8 x 40

Cable Row
12 x 30 - 12 x 30 - 10 x 35 - 10 x 35

Close Lat Pull-Down
12 x 30 - 12 x 35 - 10 x 40 - 10 x 40

Barbell Curl
3 x 10 @ 15kg

DB Curls
4 x 10 8&5kg

Rope Curls
3 x 10 20kg

Hammer Curls
3 x 10 8&5kg

Obliques / Sit-ups

800m run
3 x
10 clapping push ups
10 pull-ups
10 4ct bicycle sit-ups

4 x
10 clapping push-ups
10 hand release push-ups
20 abmat sit-ups

30 diamond push-ups
60 KB floor press 20k
400m O/H plate 20k carry