121204 Banded Deadlifts, Bench Press

Buy in:
5 min stationary bike
5 min DROMs

Strength:
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
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.
200# + blue band
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
195#

Conditioning:
3 rounds for time of:
7 Muscle-Ups (2 Pull-ups/dips:1MU)
14 Thrusters 115/75# (95#)
21 GHD Sit-ups (angled bench)
Time: 17:24