1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
185-195 bar, 100-120 band. (Purple band) kept speed really high

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

1b) 5X2 Bench Press 225,235,245,255,260

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips in contact with the bench.


15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.


Part 1-

7 minute AMRAP of:

7 Hang Power Cleans 165#
30 Split Jumps

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