Strength
Bench Press – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal
Conditioning
4 Rounds For Time
8 Front Rack Lunges 215/135#
7 Ring Muscle-Ups
Run 400m
Midline – Day 30
Hollow Rock – 3 sets ME
—Record times for all 3 sets
WOD Notes: TD = 12-18 minutes. Lunge weight is around 60% of Front Squat (should be able to get 8 reps unbroken each round, but is challenging). Sub for Ring MU = 4-5 each round or 12 HR Push-ups / 12 Pull-ups.
