Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. (360?)
285-285-295-305-305-315-325
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec. (110+bands)
125-125-125-125-125-125-125
2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
BW-BW-BW
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up.
2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
15#c15#-15#
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
3-3-3-3-3-1-4=20
Midline/Recovery
3X20 Reverse Hypers – medium, rest 60 sec.(5#)
Done @5#
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