21 Oct 2016

Warm-up:

Hinshaw warm-up
Upper body lift prep
Shoulder prep

Lift:

Bench Press

2 @ 72% of 1RM
2 @ 81% 
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

5 km run

Silvers:

Lift: Deadlift (same rep scheme as above)

Work:      20 min AMRAP
                
                4 ring rows
                8 bench/box dips
                12 wall-balls