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Strength / Skill
clean grip - Bench Press
% based on last weeks 1rm

12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 close grip pushups
rest no more than 2 minutes then
12 x 70%

PARTNER WOD
5ds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold

4rds each
A1 10 cal alt ski/row
A2 plank

3rds each
A1 10 KB swing
A2 hanging on rig

2rds Each
A1 10 manmakers
A2 wall sit

1 Rd each
A1 10 wall walks
A2 hshold

Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat

Benchmark
ANNIE
start min 0-12 - 12 min cap
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

CINDY 10 MIN
start min 13 - 10 min cap amrap
5 pull ups
10 push ups
15 air squats

Strength / Skill
Press Complex - strict
12x50% 1min
10x60% 1min
8x70% 1min
6x80% 1min
12x70% no rest
12 high pull approx 65/35

Prep Work
10 cal row
then, 3rds of:
3 push ups + 1 burpee
then, 3rds of:
3 air squats + 1 box jump
then, dip prep

WOD
3 rds
250/200 Row
5 Burpees over rower
10 Air Squat

2 rds
250/200 Row
10 Push ups
15 Ring Rows

1 rd
250/200m Row
15 dips
20 Box Jumps

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1

WOD
5 rds
Top of 3 minutes
Bike 12/10,
10 Bench
15 weighted ab extensions

rx+
Bike 15/12