Workout 07/23/21

Strength:

8×3 speed banded shoulder press

@55% 1RM 

30” rest between sets

Red + 150 org -150

Metcon:

For time:

Buy in- 40/30 cal ski 

2 rounds

40 ring dips

40 chest to bar pull ups

40 v ups

40’ handstand walk

Power Hour:

Buy in:

51 Calorie Air Bike

Then

3 Rounds of:

16 Box Jump @24/20

10 Power Cleans @135/95

06 Push Press @135/95

20 Back Squats @135/95

Cash out:

50 Calorie Air Bike

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)

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