Main:
Push Press Max
Then every :40 complete 9x3 using 65% of todays best
Assistance:
3 x 10 Scotts Press (increase weight from last week)
super set:
Max reps weighted pullup (same weight as last week)
3 x DB bench press max in 1 min (increase weight)
5 x 5-7 Unbroken Muscle ups
WOD:
3min On 1 min off x 7 rounds
2 Muscle ups
4 HSPU
8 KBS 70#/53#
*Pick up from where you left off on last set
Finisher: 10 x 100m using 20# weight vest rest as needed for recovery
AOD
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