A. Push Press (w/2 sec pause at top): 4, 4, 3, 3; rest 2 min
B. 15-12-9-6-3 For Time @ 90%:
DB Incline Bench Press (65/45)
DB Deadlift (100/70)
NOTE: These are just suggested loads. Scale back as necessary.
Rest 6 minutes between B and C
C. 15-12-9-6-3 For Time @ 90%:
Weighted GHD Hip Extension (45/25 DB at chest)
Strict Ring Pull Up
NOTE: Scale w/unweighted Hip Extension or Barbell Good Morning (keep a neutral spine position) and Strict Banded Pull Up or Jumping Pull Up w/an eccentric focus.