Skill/Strength:
EMOM 8
1: Weighted Plank Hold :45, pick weight
2: Hollow Hold :45
Metcon:
3 Rounds
15 Back Squats 135/95lbs (from the rack)
100m Double Dumbbell Overhead Carry 50/35lbs
15 Double Dumbbell Shoulder to Overhead 50/35lbs
-15 min cap
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Pauly VanderKelen
30° Incline Bench Press: 10 reps @ 95,115,135,165, & 190#
BOBBR: 3x12 reps @ 125# alternating with 4x13 Strict GHD Situps wearing a 17.5# weight vest / 3x15 Cable Chest Fly @ 60# / 12,11-1,9-4 Strict Bar Dips wearing 10# on the weight belt.
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