Skill/Strength:
3 rounds for quality of
Ring Support Hold 45sec
10 Scapular Pull ups
20 Banded Tricep Push Downs
Metcon:
3 Rounds
30/24 Cal Bike
30 Front Squat 135/95lbs
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Pauly VanderKelen
50 cal Echo Bike WU
Bench Press: 10@135, 9@165, 8@185, 7@205, 6@225, singles @ 245, 265, 275, and 285# / 5x3@245# / 17 rep close-grip burnout @ 155# / 5x15 Strict GHD Sit-ups with a 45# plate on my chest alternating with 5x12 Cable Fly @ 40,45,50,2x55# / Strict Bar Dips: 10,10,8,7-3,6-4.
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