BB Cycling
1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
2) 1XME UB Push Jerks (re-rack, and do not drop) @ 95% of max triple from #1
Strength/Skill
1) Banded Deadlifts 6×1 @60% at the top – rest 2:00
2) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.
Conditioning
3 rounds for time:
Run 400m
12 OHS 155/105#
9 Muscle-Ups
BBC
1) 170(2)
2) off 165: 155-5
Strength
1) did at 200 including band
2) 135×2, 145×3
Conditioning
11:00 runs on dreadmill, 105#, MU progressions
BB Cycling
1) 195
2) 185×6
Strength/Skill
1) No bands, just deadlifts. 6×1: 315, 335, 355, 365, 375, 385.
2) 170
Conditioning (made up due to lack of time)
5 min AMRAP:
50 DU
5 MU
3 rnds