140610 ~ Shockwave!

Strength:

Bench

10 min to find 3RM

then...

EMOM x 6 min alternating

a) ME Strict HSPU (Deficit if possible)

b) ME Strict Weighted Ring Dip

**If you can complete 12 reps, increase the level of difficulty or weight**

Conditioning:

Complete For Time

"Shockwave"

21 Thrusters (135/95#)

800m Run

15 Thrusters (135/95#)

400m Run

9 Thrusters (135/95#)

200m Run

Cash Out:

3 rounds of:

:30 Hollow Hold on Back
:30 Rest

then..

 Tabata x 8 of:

:20 Hollow Rocks
:10 Rest

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