Strength
Upper Body Dynamic Effort

E30secOM x 6

1- Banded Bench press 2 reps @ 30%+bands
2- Band resisted strict pull-ups 4 reps
3- Explosive Band pull aparts 6 reps
CFO Class: MetCon

For time:

15-12-9 reps
Deadlift 315/225lbs
Strict Handstand push-up

Rest 2mins

21-15-9 reps of
Deadlift 225/155 lbs
Handstand push-ups

Rest 2mins

3 rounds
20 Deadlifts 135/95lbs
50ft Handstand walk

A fun challenging mashup for the week-end with some needed volume. This doesn’t necessarily fit with our dynamic effort phase this week, but athletes should be feeling better from a muscle soreness standpoint today as it’s been almost one week since our volume cycle. The descending deadlifts will have a feel to them as will the descending difficulty of the hand stand movements. We should expect to go from slow and controlled to fast and smooth as they work their way through each couplet.
Gymnastics Conditioning

3 rounds for time of:

1,000m Row
20 Pistols
2min rest
Odd object

2 rounds
50 GHD sit-ups
200′ Heavy Sandbag Carry (hugging)



Post chain Accessory


Banded Glute bridge
5 x 20
Hold for 5 seconds after every 5 reps
Rest 60 seconds between sets