1a) 7X3 Deadlifts @ 85%n – rest exactly 60 seconds.
1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).
*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.
10 minute AMRAP of:
5 Heaving Snatch Balances @ 80%
15 Wall Balls 20/14#