WHITEBOARD BRIEF

– Strength: Final week of gymnastics strength work – all sets should be completed as close UB as possible.
– Metcon: Today’s metcon is a test of local endurance and global endurance. Do not overpace the row on this one. Bench Press will be deceiving so break sets before you have to. Use a weight you can perform sets of 10-15 with.

STRENGTH

EMOM 8:
ODD Minutes: 6 Strict Chin-ups
L2: Band Assisted Chin-ups
L1: 12 Ring Rows
EVEN Minutes: 12 Strict Handstand Push-ups
L3: Kipping Handstand Push-ups
L2: HSPU to an abmat
L1: Box Push-ups

CONDITIONING

For time:
30 Bench Press (135, 95)
1k Row
30 Bench Press (135, 95)

Rx+: (15 Bar Muscle-ups for Bench Press)
L3: (115, 75)
L2: (95, 65)
L1: (65, 45)
*Time cap = 10:00

EXTRA CREDIT

KB Hammer Curl: 4 x 10. Rest 60s.