STRENGTH
1) Floor Press: 9 x 3 @60-65% of Tuesday, every 60s.
– change grip every 3 sets ie. close, medium, wide.
2) Strict Pull-up: 1 x Max Reps.
Options
– Band Assisted
– Ring Rows x 1 max reps
METCON
EMOM 5:
10 T2B + 10 KBS (53, 35)
Rest 2:00
EMOM 5:
10 Barbell Rows (135, 95) + 20 Russian Twists w. a plate
L3: (115, 75)
L2: (8 reps per movement for EMOM #1) (45, 25) (95, 65) (Knee Lifts)
L1: (35, 25 Russian Swings) (75, 55) (Reverse Crunch in place of T2B)