15min to Achieve :
20 RM Bench Press
14min AMRAP:
7 Sumo Deadlifts
14 Over the Bar Burpees
7 Deadlifts
14 Wallball Sit-ups or Toes to Bar
Barbell Weights = 225/155 RX+275/185 MRX 185/125lbs
Wallball Weights = 20/14lbs MRX 2010lbs
Chest & Core Development
2×15 Dumbbel/Kettlebell Bench Press
2×15 Evil Wheels
2×15 Banded Push-Ups
2×15 Band Pull-Aparts
A. 115
B. 3+19 scaled (185#)
225
3+23 rx wb situps
135(5)-165(5)-195(3)-175(18)
3+23 scaled to all traditional DL @ 225 & T2B
205(15)
3 + 20 T2B rx
A. 18 @ 165
B. 5+10 rx+
5 + 17 rx ( t2b )
4 + 8 Rx wb sit-ups
195(19)
4+10 Rx+ (T2B)
A. 100 (20 reps)
B. 6 RX+ with T2B
170 (20)
4+11 Rx (WB situp)
165 x 20
4 + 18 Rx T2B
A. 95 (20)
B. 5+7 RX+ T2B