Monday
A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep
Loads per set (by %): 75, 80, 85, 90, 95
Then rest two minutes, and when the running clock reaches 12:00…
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
Boom Lite
A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees
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