A: Deadlift
4x10 at 50%
2x8 at 55%
B: Bench Press
Work up to a heavy triple and establish this as your 90% of your 1RM.
C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups
A: Deadlift
4x10 at 50%
2x8 at 55%
B: Bench Press
Work up to a heavy triple and establish this as your 90% of your 1RM.
C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups
For time!
Part A: At 0:00
Start with 1000m/800m row
and 20 Burpees over the rower
At 10:00 hit this!
4 RFT of
9 Pwr cleans at 185/125
6 Wall Walks
3 Rope climbs
Score is time on part A and Part B