WARM UP/MOBILITY

(10 mins total)
Alternate:
1) Shoulder ROM, pull apart and ext. rotation drills
2) Sets of pushups and bench dips

WOD A

Bench Press x 3

Bench Press E2MOM x 6 sets (20 mins total: 12 min E2MOM + 6-7 mins warmup):
*** 31X1 tempo on all reps ***
Sets 1&2: 5 reps @ 65 & 70%
Sets 3&4: 4 reps @ 75 @ 80%
Sets 5&6: 3 reps @ 85 @ 90%
*Aim to go a bit heavier than last Tuesday. Sets 4, 5 & 6 should be based on feel, no failed reps until possibly set 6

WOD B

Get Tri’s or Die Tryin’ (18 mins total)
Scale reps down to 6-8 on exercises that are particularly difficult for you to keep moving

Get Tri’s or Die Tryin’ (part 1 of 2)

7 min AMRAP
10 Handstand Pushups (Guys Rx = 4” deficit, girls Rx = flat. Girls optional add 2″ deficit if you are strong at HSPU’s.
Only add deficit if you can go UB on first round)
15 Toes to Bar
***Rest 4 mins between parts 1 & 2***

Get Tri’s or Die Tryin’ (Part 2 of 2)

7 min AMRAP
10/7 Ring Dips
15 Banded Situps (red band, feet anchored, no abmat)

Accessory

3 sets:
20 banded tricep press downs
20 Alt. DB bicep curls

Crossover Plyo