OPT: Week 16; Day One

Sunday 9-29 

TRAINING:
A. Press; build to a 6RM
55-105-125-140-150-135x9+1PP
B. Weighted dips; 2-4x6; rest 3 min
BW-30-40-50x3-50x3-50x2-40x4-BWx8
C. Weighted strict Ring Pull-ups 1.1.1.1x6; rest 15 sec/rest 2:30 min
40-40-50-55-55-55-BWx6
D. AMRAP UB HSPU; rest 1min x 10 (from10# bumpers)
13-6-6-5-4-4-4-4-4-4
+
6 rounds of:
5 Spartan Tire Flips; rest 1min
as Rx'd

100 KBS for time - 70#
Time: