WARM UP

PRESSING COMPLEX

From 00:00-07:00, build to a heavy strict press

From 07:00-12:00, build to a heavy set of 3 push presses

From 12:00-15:00, build to a heavy set of 5 push jerks

“Grip & Trip”

For Time, Time Cap 18 mins

• 21 Toes to Bar, 50 double unders
• 21 Chest to bar pull ups, 50 double unders
• 15 Toes to Bar, 50 double unders
• 15 Bar muscle ups, 50 double unders
• 9 Toes to Bar, 50 double unders
• 9 Ring muscle ups, 50 double unders

***Additional Work***

“Power Play”

5 rounds, rest ratio 1:1

• 20/15 calorie row
• 20 burpees to target (6″)

Grunt Work

4 rounds for time, Time Cap 18 mins

• 200m run
• 150ft farmers carry (70s/50s)
• 100ft Low Front Rack Barbell carry (135/95) *barbell carried in your elbow crease with the bar across your stomach
• 50ft Front Rack Lunge (135/95)

Burnouts

2 rounds

• 30 dumbbell Z presses
• 30 dumbbell hammer curls
• 30 dumbbell floor presses