Strength
EMOM For 10 Minutes
ODD = Close Grip Bench Press – 5 reps (heavy)
EVEN = Air Dyne – 25 seconds @ 90% effort
Conditioning
15 Min AMRAP
60 KB Swings 70/53lb
50 HR Push-ups
40 Box Jump Overs 24/20″
30 T2B
20 Deadlifts 275/175lb
10 Bar Muscle-Ups
WOD Notes: Deadlift should be no more than 60% of 1RM. Scaling for Bar MU, are jumping Bar MU or banded Bar MU on the pull-up bar near garage door. You will squat down, jump, and pull yourself over the bar. The other scaling option is to do 10 Strict Pull-ups/10 Strict Bar Dips (matador).
Colby – Setting up before lifting