A. Push Press – Heavy 5, heavy 3, heavy single in 14 minutes after warm with empty barbell.
55k x5
60k x3
70k x1
B. Front SqT – 3RM with 5 second pause each rep
*no bouncing out of hole
85k/187 x3 good for me
A. 3 rds
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
* rest accordingly in order to get the sets unbroken
**those unable to complete 50 UB WB; tone back # for yourself
26:07. DU unbroken. Wb scaled 40/35/35 unbroken. Pretty happy with this.
B. Bent over barbell Row 5×5 ascending
Up to 55k/121# x5
C. Weighted bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set
15,8,5,7
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