A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3
B: For time 40 Back Rack lunge 135/95 40 ring dips
30 front rack lunge 135/95 30 C2Bs
20 OH Lunge 135/95 20 Ring MU
A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3
B: For time 40 Back Rack lunge 135/95 40 ring dips
30 front rack lunge 135/95 30 C2Bs
20 OH Lunge 135/95 20 Ring MU
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows