Monday – 8/10

Strength

Front Squat

Work up to a Heavy Single (HS)

2×2@80-90% of today’s HS

METCON

“Diane…ish”

15 – 10 – 5

Deadlift, 225/155

HSPUs

Time domain for this workout should be less than 10 minutes, with REALLY good scores in the less than 5 regime. If you go until failure on the HSPUs you deserve what you get.  Just sayin’.

Extra Credit

“Volkswagen”

21 – 15 – 9

Bench Press @ BW

Pull-Ups

Everyone knows Monday is international bench day.  Please check your bro-ish notions at the door and actually warm-up for this.  If you weigh 220 and put that on the bar to start I’m going to flick your ear.  Like.  Real hard.

Crossover Symmetry Work

Iron Scap if you wanna be a BA!