Wednesday July 5th, 2017
Strength Strict Shoulder Press x 5-4-3-2-1 Work up to a new 1RM Conditioning 3 Rounds for time: 10 Bar Muscle-Ups (Scale to 5 Bar Muscle-ups → 10 C2B Pull-ups → 15 Pull-ups) 600m Run 50 Air Squats
Strength Strict Shoulder Press x 5-4-3-2-1 Work up to a new 1RM Conditioning 3 Rounds for time: 10 Bar Muscle-Ups (Scale to 5 Bar Muscle-ups → 10 C2B Pull-ups → 15 Pull-ups) 600m Run 50 Air Squats
Strength 6 x 2 Front Squat @ 75-80% 1RM Warm-up with sets of 10-5-5-3 to working weight. Stay at same weight for all six sets. Rest :90 between sets. Conditioning 10 minute Ladder- Reps 0f 3-6-9-12-15-18, etc.. Dumbbell Thrusters (50#/35#) Burpee Box Jumps (24″/20″)