May 29 2020

BSG

A. Bench Press; 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

B. Barbell Hip Thrust; 5, 5, 5 3, 3, 3

4 Rounds For Time

10 Wallball 30/20

10 Push Press; 95/65

10 OHS; 95/65

10 Box Jumps; 24/20

10 Thrusters; 95/65

BSG Gas Tank

For Time;

1k Row

1K Ski

1K Run

1k Ski

1k Row

BSG Strong as S***

A. Snatch Balance + Drop Snatch + BTN Snatch Grip PP; 5 sets, should be light enough positioning is solid

B. Bench Press; 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

C. Strict Pullup; 4 sets of AMRAP unbroken set

D. 4 sets

15-20 Banded OH Pull Aparts; rest 1 min

12-15 Elbow on knee Ext. Rotations; rest 1 min

12-15 Chest on bench dumbell Y Raise; rest as needed

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