September 2015

  1. Back Squat 5×3 – increase weight from last week 2. Bent Over Barbell Row’s – Find 5RM  

   Fight Gone Bad     3 Rounds of:     -1 Min WB     -1 Min SDHP     -1 Min Box Jump     -1 Min Push Press     -1 Min Row for Cal     -1 Min Rest

1. Death by Pull-ups     -EMOM           Min. 1 – 30 DU’s           Min. 2 – 2 Pull-ups, ascending +2

Push Press 5×3 @80% 3RM 3x3min AMRAP with 3 min rest between 10 Power Snatches 75/55 10 Bar-lateral Burpees

  Example bear complex  4 Rounds For Time     -5 Bear Complexes 155/105    -50 WB’s