A. Deadlift 7×3@80% rest 2 min. Tempo of 30X1
B. Bench Press – 5RM
B2: BO BB rows – ss w/ each bench set
C. Afap
100 double unders
50 cal bike
35 GHD Situps
50 KB swings 53/35
100 double unders
D. Assistance Work
5 rds NFT
5-7 weighted strict Pullups
10 Russian dips (pbars or stack boxes-forearms and pop up) – those who can do weighted,do it
20 hollow rocks
30′ each arm waiters carry
Deadlifts @330
Bench at 242
Metcon at 9:11
A. Dlift 3 sec negative, 3×7 at 275 – working on the hook grip
B. Bench 175×3 (I’m huge)
C. Metcon 14:28
D – Some aux work – want to try those russian dips again