12 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility/shoulder prep

Lift:

Front squat or back squat

3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+)

12 min EMOM - 3 @ 63%

WORK: 


Rx: 1!10 Bench Press 135/95
       Pull-ups

Rx2: 1!10 Bench Press 55.6% of 1RM
         Pull-ups or mod

Rx3: 1!10 Bench Press @ 50% of 1RM

         Ring Rows

Silvers:

Lift: Back squat (same rep scheme as above)

Work: Same as Rx3