Strength:
L3: Bench Press 5×5 @ 70% 1rm +2.5-5#
L2: Bench Press 5×5 @ 70% 1rm +2.5-5#
L1: Bench Press 3×5 @ 70% 1rm +2.5-5#
Workout:
L3:
8 Rounds of:
3x HSPU’s
5x C2b
7x Burpees
9x Box Jumps (24″/20)
L2:
8 Rounds of:
3x Ring Dips
5x Pull-ups
7x Burpees
9x Box Jumps (24″/20)
L1:
8 Rounds of:
3x Push-ups
5x Ring rows
7x Burpees
9x Box Jumps (24″/20)
Supplemental:
Ring Dips, Strict
-1 Set of Max, 2×70% of max. If you require any scaling, do push-ups instead.
-Toes pointed, hollow position.
-http://gymnasticswod.com/content/dip-rings
3x Max Single Arm Overhead Press, each arm.
-Neutral spine, ribs stay down. 1 minute rest. Use a weight you can get to 10+ reps on the first set.
-Try to beat reps from 4/23