October 20 2015

Fitness:

A1. DB Arnold Press (SA) 8-10 x 4 @ 3010 no rest
A2. Barbell Row 8-12 x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed (HAP)
+
(Females)
C1. Pushups 5-7 x 5 @ 3010 (Please use a band if necessary, we need perfect form and no snaking) no rest
C2. RDL 7-9 x 5 @ 31×1 no rest
C3. Seated Floor Press 10-12 x 5 @ 3010 no rest
+
(Males)
4 sets
3-5 Strict Pullups
3 Wall Walks
1 sled 18-20 sec of work
Rest as needed

Competition:

A. Deadlift Paused 2 inches off Ground 3 sec 5RM,

B. -10% of A for 5 with pause

C1. RFESS 10 each leg x 3 rest as needed

C2. KB Double Goblet Squats15 x 3 rest as needed

+

12min AMRAP 60 KBS (55/35) s(45/25) m(55/35)

50 box jumps (24″/20″) s(20″/15″) m(24″/20″)

40 Wall Ball (20/10) s(14/10) m(20/14)

30 pull ups (scaled will do HR Push ups)

20 GHD sit ups (scaled will do AB MAT)

10 Muscle Ups (scaled will do C2B pull ups)