A: Push press
5x5 at 65 %
1X AMRAP AT 70%
B: Establish a 2RM strict press
Back off 20% and perform
5x2
C: Accessories
Bicep curls 15/15
Flat bench pull overs - 4x15
4 x15 strict pul ups
A: Push press
5x5 at 65 %
1X AMRAP AT 70%
B: Establish a 2RM strict press
Back off 20% and perform
5x2
C: Accessories
Bicep curls 15/15
Flat bench pull overs - 4x15
4 x15 strict pul ups
For time:
24 thrusters (115/85 lb)
24 chest-to-bar pull-ups
80-foot Sand Ball carry (150/100)
21 chest-to-bar pull-ups
21 thrusters
Rest 2 minutes
18 thrusters
18 bar muscle-ups80-foot Sand Ball carry (150/100)
15 bar muscle-ups
15 thrusters