Warm up:

20-40-60-80-100 unbroken dubs


A) 6x

50m max effort sprint+300 m run

3min rest between sets.

A.1) after final set rest the same 3 minutes and then take 6 minutes to establish a 1 rep max height seated box jump. Sit on bench or 12″ box and explode up and forward onto a box in front of you. Add weights and plates until you can no longer make it.

B) class

C) For Time*

50 db strict press

50 db bench press

50 bar dips

*Select any weight desired. Every drop, break in the set, or pause longer than two breaths stop and do 5 chest to bar pull-ups.

D) 10 min EMOM

Even: 20 ghd sit-ups

Odd: 2/1 legless no jump rope climbs

Friday, October 6th, 2017 at 2:29 am / Competitive