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
rest 2:30 bet rounds
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