Strength – Bench Press 4×3 @ 85%
Conditioning: For Time *10 min cap* 45 Thrusters, 75/55 lbs 45 Toes-to-bars 45 Power Cleans, 75/55 lbs 45 Pull-ups
10 min cap Time cap is aggressive, we want fast reps and big sets to try and hit it, but it will boil down to how efficient our gymnastics are.
encourage ring rows if feeling sore from Monday’s murph prep instead of the pull ups, however, this will be our last chance to get more pull ups in before Murph
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
