A. Overhead Squat – build to singles at 85-90% in 15 minutes
B. Bench Press – build to heavy 3 rep in 15 minutes
C. Weighted Pull – build to heavy 5 rep in 15 minutes
Conditioning
MAP Training at 85-90%
High output , but sustainable efforts = focus
AMRAP 10
3 ring muscle ups
6 DB Box step overs 50/35’s over 24/20
3 Strict HSPU 3/1.5″ deficit
600m c2 bike (damper 3)
rest 4 minutes
AMRAP 10
4 db devils press ^
60′ DB single arm OH Lunge (30′ out, 30′ back) – one front rack, one overhead
8 renegade Rows
10 heavy wall balls
12 min bike
:30 hard / :30 easy