WEDNESDAY 11/6

2 rounds warmup/mobility:

Death Stretch" - 1 x 2 min/leg, squeeze stretch side glute and get tall
Empty bar shoulder/Tricep stretch for rack pos. - 8 reps/breaths
Wall reach Shoulder Stretch - 8 reps/breaths

 

3 rounds:

4 Bench Presses @80%1RM

rest 20 sec
12 Ring Dips
rest 20 sec
amrap Strict Presses @50%1RM
rest 3 min b/t rounds

R1: 1:52. 4 x 205lb. bench. Unbroken 12 ring dips. 15 x 100lb. shoulder press.
R2: 1:46. 4 x 205lb. bench. Unbroken 12 ring dips. 11 x 100lb. Shoulder press.
R3: 1:56. 4 x 205lb. bench.12 ring dips (8 break 4). 8 x 100lb. Shoulder press.

 

+

3 rounds:

35 Wallballs for time
rest 90 sec

R1: 1:02
R2: 1:04
R3: 1:04