Today we are going to do incline bench press and ring pull-ups for our strength. We are not going to superset these so they will be two different strengths. For the incline bench press I want you to put 2 45lb plates underneath the bench. All the working sets should be at the same weight. Make sure you note the tempo in the comments so you know for next time. For the ring pull-up, pick something that is going to be challenging for 3-4 reps.
A: Incline Bench Press (4x4, tempo 21X1)
Every 2 Minutes x 4 Sets (8 Minutes) 6 Reps w/ 21X1 Tempo @ Challenging Load
B: Ring Pull Up (4x3-4 w/21X2 tempo )
Every 90 Seconds x 4 Sets (6 Minutes) 3-4 reps w/ 21X2 Tempo * If this is too easy, pull chest to rings. *If this is too challenging, perform a ring row, however, I want there feet inclined to a position were 3-4 reps is very challenging.
Today we are going to do some power work. We are looking for max effort here. The score is going to be each round for reps. Make sure you record it in Wodify!
Metcon (4 Rounds for reps)
4 Sets @ Max Effort (16 Minutes) 20 Seconds Max Rep Power Snatch (75/53) Rest 10 Seconds 20 Seconds Max Burpees Rest 10 Seconds 20 Seconds Max Calorie Assault Bike Rest/Walk 3 Minutes
3 Rounds: 10 Ring Kipping Swings, Towel Between Feet 60 Second Wall Facing Handstand Hold Rest 60 Seconds