A. Floor Press, work to a heavy triple in 12m
B. Work to a max strict MU
*if cannot do weighted, work on strict MUs
*if cannot do strict MU, work on ring transitions+strict dips
C. RFESS @ 3111, 4x8-10; rest 30s b/t legs, 2m
*use DBs
D. RDL, 20.15.10; rest 2m
+
MAP 3, 6-8 sets (90 sec work/rest)
*post work/results to comments
A. 235
ReplyDeleteB. Progression
C. 50 across
D. 135,185,225
3 sets
20 DU
12 WB
15 cal AB
3 sets
20 DU
3 MU
15 cal row
A.205
ReplyDeleteB. Progressive w/ wtd dips
C.25# across
D. 135.165.195
3 sets
20 DU
10HSPU
10 cal row
5 minutes rest
3 sets
12 cal AD
8 C & J
4 burpee BJO
A. 235
ReplyDeleteD: 135,185,225
6 Sets
30 DU
15 WB
3 MU
Started back to DU if done in 90sec
A. 315
ReplyDeleteB. 20#
(Felt inefficient so did EMOM 8, 2 strict MU)
C. 30,35,40,50x10
D. 245,255,275
+
90s AD
90s rest
*way harder than anticipated!
A. 245
ReplyDeleteB. Did max weighted Dip (160# + BW)
C. 45
D. 185,215,225