Wed Feb 28 "Party Time"

Move

1) Bench Press: Build to a technical double, stay there for 4 sets

2) 6 Rounds:

12/9 Calorie Row
9 Dumbbell Thrusters
7 Jumping Chest-To-Bar Pull-ups (or Ring Rows)

Train

1) Bench Press: 4 x 2 @ 80%

2) “Party Time”

3 Rounds:
9/7 Calorie Row
7 Thrusters @ 115/75
5 Bar Muscle-ups
2 Rounds:
12/9 Calorie Row
9 Thrusters @ 115/75
7 Chest-To-Bar Pull-ups
1 Round:
15/12 Calorie Row
12 Thrusters
9 Pull-ups

Stimulus

1) Build to 80% and then do 4 sets of 2 reps at this weight, resting as needed

2) Use the row to recover your legs and shoulders for the thrusters and pull-ups, speed up as you go (start at a slow pace and break movements up as needed). Goal is to select three different pulling movements that progressively get easier as the volume increases

BONUS OPEN PREP

Alternating EMOM x 6 Mins:
50% Max Ring Muscle-ups
1 Minute Plank Hold