Monday
Barbell Strength:
Bench 5-3-2 (not too heavy)
Deadlift 5-3-2 (not too heavy)
Bench or Dead EMOM 10 min: 2@80%
WOD: Choice of “Elizabeth”, “Michael” or “Nate”
“Elizabeth”
21-15-9 reps of:
Squat Cleans (135/95)
Ring Dips
“Michael”
3 rounds for time of:
800m run
50 back extensions
50 GHD sit-ups
“Nate”
20min AMRAP of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (2/1.5 pood)
Wednesday
Barbell Strength:
Squat 1-1-1
Press 1-1-1
WOD: Choice of “Elizabeth”, “Michael” or “Nate”
Friday
Barbell Strength:
Bench 1-1-1
Deadlift 1-1-1