11 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

LIFT:  BENCH PRESS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:

11/11

11 Rounds for time
11 Push ups
11 CTB Pull Ups
11 KBS American swing (55/35)
11 Cal Row
11 DU

Rx2:  Regular Pull Ups
Rx3:  Low bar push up/ring row or jumping pull up/x5 single skips

SILVERS:
LIFT:  DEADLIFT
WORKOUT:  SAME