Tuesday 2.14.17

Essentials:
A.
3 Sets
Close Grip Bench Press x 10 reps
Ring Pulls x 5-7 reps @tempo 31×1
3 Sets
Dumbbell Press x 5 reps
Incline Push Up x 5-10 reps @tempo 31×1
On the 2:30min Mark

B.
20min AMRAP
Single Arm Ring Pull x 5 Reps per arm
Thruster x 10 reps
Single Under x 50 reps

Fitness:
A.
3 Sets
Close Grip Bench Press x 10 reps
Ring Pulls x 5-7 reps @tempo 31×1
3 Sets
Dumbbell Press x 5 reps
Incline Push Up x 5-10 reps @tempo 31×1
On the 2:30min Mark

B.
20min AMRAP
Chest to Bar + Toes to bar x 5 complex
Thruster x 10 reps 105/65
Double Under x 50 reps

Performance:
A.
3 Sets
Incline Dumbbell Bench Press x 10 reps
L-Sit Pull Up x 3-5 reps @tempo 31×1
3 Sets
Dumbbell Push Press x 5 reps
Strict Ring Dips x 5-10 reps @tempo 31×1
On the 2:30min Mark

B.
20min AMRAP
Rope Climb x 5 Reps
Thruster x 10 reps 115/75
Double Under x 50 reps

Competitor Session 2:
A.
3 Sets
Front Squat x 5 reps @Tempo 55×1 135/95

B.
3 Sets Not For Time:
Right Arm DB Carry x 50ft
Left Arm DB Carry x 50ft
Turkish get Up x 5 per arm
Side plank x 1min per side