Strength

Bench press  

6x3 building, finish 5# heavier than last week

Follow each work set with

6 Scaption

6 Victory

 

WOD

40 Cal assault bike buy in

then

3 rounds

12 power snatches 95/65

12 Chest to bar pull ups

 

Comp HW

Ring dips

5x3 weighted+3 body weight

last set is ME body weight

 

5 rounds  

20yd yoke carry 100# loaded

10yd handstand walk

 

Crossover symmetry IRON SCAP

 

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