P
A. Bench Press: 3×10 climbing

B. 5 Rounds: (all loads are athlete’s choice):
5 FS
5 Weighted Pull ups
5 Weighted Dips (bar or ring)

C. 2 RFT [C10]:
20 Thrusters (95/65)
20 Pull ups
20 Wall Balls
20 Calorie Row

 

D*. L-sit: 5 sets of 0:10-0:15 sec. Focus on rigid legs and pushing hips forward.

 

F
A. Pushups: 7 sets of (5-8 reps)

B. 5 RNFT: (all loads are athlete’s choice):
5 FS
3 Pullup Negatives
7 Dips (bar or ring)

C. 2 RFT [C10]:
20 Air Squats
20 KBS
20 Goblet Squats
20 Calorie Row

 
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