Workout 07/16/21

Strength:

8×3 speed banded shoulder press

@50% 1RM 

30” rest between sets

Red + 150 org -150

Metcon:

22’ AMRAP

250m row

20 burpee over rower

15 pull ups

10 handstand push ups

Power Hour:

“Gaia”

For Time

60 Deadlifts (95/65 lb)

60 Air Squats

60 Push-Ups

30 Power Cleans (95/65 lb)

30 Front Squats (95/65 lb)

30 Shoulder-to-Overheads (95/65 lb)

Accessories:

3×10 push press

3×12 upright barbell row

5×8 strict bar dips

3×5 bar kip swings

3×3 bar kip to hips

3x large set bar MU(stop 1-2 before failure)

5×15” L hang flutter kicks

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