In Competitors


A. Press 5×3

B. HSPU 5×3




A. Back Squat 5 x 10 @85% of Monday

B. Bench Press 5 x 10 @85% of Monday

C. Standing DB Press

D. Ring Dip

E. WOD *don’t worry about PR, 10 min time cap



BASIC: If you cannot do HSPU do 5 sets of max Push-ups. If you are good at HSPU add plates to hands or par bars 🙂

COMPETITOR: I know we are short DB for C. I’m working on getting more between reps so you don’t have to jump from 55# to 85# 🙂

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