Cash Out:

3×10 weighted GHD hip extensions

Basic

Four sets of:

• Bench Press x 8-10 reps @ 20X1
• Rest 45 seconds
• Strict Pull-Ups x 6-8 reps @ 21X0
• Rest 45 seconds
• Plank from Elbows x 45 seconds
• Rest 45 seconds

Three rounds for time of:

• 10 Dumbbell Push Press
• 10 Burpee Box Jump-Overs
• Run 300 Meters

Performance

Every 3 minutes, for 18 minutes (6 sets):

Push Press

• *Set 1 – 5 reps
• *Set 2 – 3 reps
• *Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

Three rounds for time of:

• 10 Strict Handstand Push-Ups
• 20 Pull-Ups
• Run 300 Meters