A. Strength EMOM
15:00
1 - 3 Bench Press (heavy)
2 - 3 Deadlifts (85%+)
3 - 0:30 sec Hollow hold
B. Weighted Strict Pull-ups
5x5
C. Tabata:
Strict Press with barbell
Rx+ = Barbell held Overhead on the 0:10 rest
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB