3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes
10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE
10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE
10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE
10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE
10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE
*Rest 2 minutes between sets
**5th Set is optional
***Score is Double Dumbbell Front Foot Elevated Lunge. Jump squats in notes.
5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE
5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE
5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE
5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE
5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE
Rest 2 minutes between sets.
**5th set is optional.
***Score is Clean Pull weight. Score RDL weight in notes.
****Tempo is 5 seconds down and 5 seconds up
Metcon; 18 min cap
Partner Throwdown!
For time:
30 Strict handstand Push Ups
90 Kipping Handstand Push Ups
*Pull Up Bar Hang
-into-
120/100 Calorie Ski
*Handstand Hold
**One Partner is working, One Partner is Holding. In order for Partner 1 to work on handstand push ups, Partner 2 must be hanging from the pull up bar. In order for Partner 1 to complete calories on the ski, partner 2 must be holding a handstand. Switch as desired from the working station to the hold station.
__________________________
Individual Version
For time:
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie Ski
EMOM perform 20 second Handstand Hold
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