Strength/Skill:
Every 90 sec for 8 Rounds
3 Back Squat @80%
Metcon:
5 Rounds
4 Ring Muscle Ups (Scale to 4 Ring Rows+Ring Dips)
8 Strict Press 95/65lb
16 Hang Power Cleans 95/65lb
Accessory Work:
2 Rounds
21-15-9
Ski Erg Cals
-Rest 20 sec between each set and round of cals
Mobility:
3 min Quad Smash, per leg
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Pauly VanderKelen
HBBS: 5@135,4@185,3@225,2@275,1@315,1@335,1@355#
Lower back felt weird, so I did not complete my planned working sets / Bench Press up to 265#, then EMOM10: 1 Bench Press @ 250# for 10 total, then 13 rep burn-out set @ 185#, then 5x10 Blue Band Chest Fly / 5x10 Lying Leg Raises with 10# on each ankle.
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