Skill/Strength:
9 rounds, 45 sec work – 15 sec rest
1: Max rep medball GHD situps
2: Plank hold
3: Handstand hold
Metcon:
22-16-10
Single Arm Overhead Walking lunge 50/35lbs
Cal Bike
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Pauly VanderKelen
Bench Press: 10@135, 9@165, 8@185, 7@205, 6@225, 5x5@235# / 14 rep close-grip burnout @ 155#
5x12 Strict GHD Sit-ups with a 45# plate on my chest alternating with 5x12 Cable Fly @ 40,45,50,2x55# / 3x10 Preacher Curl with 30# dumbbells.
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