Strength:
A1) Bench Press: 5×5 @ 90% of 5RM from last week
A2) Seated DB Strict Press: 5×8
Skill
A) Work to 3RM weighted Pullup
B) 5 steady rounds – focus on perfect movement, not speed
– 10 hollow/arch swings
– 8 strict ring dips
– 6 alt. pistols
– 40 sec. freestanding tripod HS hold
C) After Cond. – 80 situps
Conditioning:
10 Rounds @ consistent pace throughout:
30 WallBall (20/14)
10 C2B Pullups
30 Cal Airdyne
10 Power Clean (135/95)