TKO

Warm-Up: BlackBurns (Y-W-T-I) x 15s Each

A.) 3 Rounds, not for time:

 

Handstand Hold x 30s

L-Sit Chin-Up x 6

Explosive Push-up x 6

C.) Strict Press (5-3-1) Wendler Week 3, Cycle 2

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs x 1+

	75% + 5lbs	85% + 5lbs	95% +5lbs
Chad (155#)	120 x 5	135 x 3	155 x 1+ (  4  )
Mike (95#)	75 x 5	85 x 3	95 x 1+   (  5  )

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Skill: 3 sets of,

Max Rep Strict HSPU 

(Sub 3 x 8 of seated DB press)

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (95/65)
30 Double unders after every round of thrusters.