150709 Invictus

Warm up:
5 min DROMs
2 min jump rope
10 air squats

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

140715 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
1) Shoulder Press 65-80-95-110-125-140 (6)

Accessory:
1) Strict HSPU 3 x ME (knees on top of 30" box: 13-15-12)

Conditioning:
For time:
100 DU's
5 rope climbs (15 pull-ups)
20 Hang Clean to Thruster 135/95 (95)
15 pull-ups
100 DU's
Time: 16:45