Strength
Close Grip Bench Press 10rm
Every 3:00 x 5
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
*Superset w/ 8-10 DB Pull Overs on the Floor ea set
Barbell Cycling
Every 2:00 x 4
4 Clean Pulls
4 Power Cleans
2 Hang Power Cleans From Below Knee
WOD
Shooter's Choice
Option A:
10 HandStand Push Ups or 20 Seated DB Arnold Press
20 T2B
100 Double Unders or 200 Singles
20 DB Bench Press (#50/#30)
20 Db Pendlay Row (#50/#30)
100 Double Unders or 200 Singles
20 HR Push Ups
20 Ring Rows
Option B--> 12:00 Steady Work
5 Push Ups
5 KB Horn Curls
5 Sit Ups
10 Push Ups
10 KB Horn Curls
10 Sit Ups
.... increase each exercise 5 reps each subsequent round