Strength:
Every 3:00 for 12:00
8 Bench Press
Find 8 RM (Should be heavier than last week’s 10)
Metcon:
“Flight Simulator”
For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
*Time Cap 25:00
Competitors:
Shoulder Warm-up
-then-
3 x 0:10 (20/10 kg plate) HSPU Negative
1RM Strict Deficit HSPU
3 x Max Deficit Kipping HSPU
2 x 1:00 Toes to wall HS Hold
2 x 1:00 Heels to wall HS Hold