Mon June 2 "Burn Notice"

Move

1) Bench Press: 5 x 3 Building

2) AMRAP 15
15 Sit Ups
3 Wall Walks
10 Ring Rows
5 Push Ups
Rest 30 Sec.

Train

1) Bench Press:
3 x 3 @ 75%
1 Big Drop Set: 15-30 Reps @ 50%

2) Burn Notice

AMRAP 5:
60 GHD Sit Ups
Max Distance Handstand Walk (1 = 10ft)
AMRAP5:
Max Unbroken Handstand Push Ups
Max Unbroken Chest to Bars
AMRAP:
60 GHD Sit Ups
Max Distance Handstand Walk (1 = 10ft)

Stimulus

1) You will be performing three sets of three bench press to start. These will all be completed at 75%, so you are aiming to maintain weight here. After your three sets, you will perform one large set, up to thirty reps, at 50% of your 1RM. This should be a weight you can perform at least 15 reps of.

2) You will be performing three 5 minute AMRAPs. There is no rest between these AMRAPs. You will be starting with a large set of sit ups to start. Keep in mind the volume of GHDs and scale appropriately. Handstand walk can be scaled to wall walks or bear crawls. When you break on the handstand push ups and chest to bars, just switch to the next movement. Choose movements that will challenge you today!

Extra Credit

4 Sets:
15 Single Arm Incline Bench Press (Each Arm)
Max Tricep Ring Dips