Expeditions:

4 Rounds of 3 minutes of work, 1 minute of rest:

• Unbroken* Presses @ 45/25 lbs
• Plank until time is up

Unbroken is defined as no more than 2 seconds between reps.  Presses must be strict, no push pressing/jerking.  Score for workout is total number of presses, post to comments.

Expeditions:

Strength:

• Deadlift 5×65%, 5×75%, 5×85%

Workout:

Complete the following in any order and in any pattern of reps, not for time:

• 50 Strict Pull Ups
• 50 GHD Hip Extensions (1 second pause at top of rep).

Post weights used for Deadlift to comments.

Expeditions:

21-15-9

• Ring Dips
• Box Jumps
• Knee to Elbows

Post time to complete to comments.

Expeditions:

5 Rounds, not for time of:

• 10 Back Squats with a barbell loaded as heavy as possible
• 10 Handstand Push Ups
• 5 Strict L-Pull Ups

Post load used and experience to comments.

REST DAY!

Expeditions @ 9AM and Free Group WOD @ 10am:

15 Minute AMRAP of:

• 25 Wall Balls @ 20/14 lbs
• 400m Row
• 25 Sit Ups

Post rounds and reps completed to comments.

Expeditions:

Complete the following for time:

• 21 Decline Push Ups
• 21 Pull Ups
• 1 Minute of Wall Sit
• 15 Decline Push Ups
• 15 Pull Ups
• 1 Minute of Plank
• 9 Decline Push Ups
• 9 Pull Ups
• 1 Minute of L-hold from Pull Up Bar

Athlete will pick desired level of decline, you may use boxes, benches, medicine balls, etc.  If you want to make it even harder, add a leg lift.  Post time to complete to comments.