Metcon:
3 rounds for time of
30 Wall Balls (choose weight up to 30lbs for men and 20lbs for women) 10ft for all athletes
Handstand Walk 100ft (25ft sections)
30 Toes to bar
27 min cap
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Pauly VanderKelen
Incline Bench Press: 10 reps at 95,115,135,155, 175, and 185#, 6 reps @ 195#, then 11 reps of close grip @ 155#
2x12 45 degree, and 2x12 30 degree Incline Bench Press with 60# dumbbells alternating with 4x10 BOBBR @ 135# with torso parallel to the floor / 4x11 Strict GHD Sit-ups with a 60# on my chest alternating with 4x13 Chest Fly @ 45,50,55, and 60#.
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