5x5 deficit HSPU, 12" or more
3x10 L-hold to standing press (off parallettes)
5 max-effort floor slides in pushed out hollow position (use frisbee to slide)
B.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
C
Push Jerk x 4 sets of 3
Split Jerk 4 sets of 1
D.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps
