May 28, 2019 – Strength and Conditioning

A. 5 minute AMRAP of Ring Rows, Air Squats, and Wall Facing Handstand Holds

As Many Rounds and Reps as possible in 5 minutes:
8 Ring Rows
10 Air Squats
Wall Facing Handstand Hold for 15 seconds

*Ring row > Adv – Supine ring Pull ups
Find 1RM

B. Barbell Bench Press 1RM

1 Barbell Bench Press @ 100%
Into 8 – 9 – 10 – 11reps @ 65% of 1RM (New or Old)

C. For Time: Cardios, Pull-Ups, Muscle-Ups, and more

For Time:
Cardio 500 meters
25 Pull-Ups
Cardio 400 meters
20 Pull-Ups
Cardio 300 meters
10 Muscle-Ups
Ski Erg 200 meters
5 Strict Handstand Push-Ups
Row 100 meters

*Ski Erg Or Row
*Row Or Ski Erg

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