#make it rain (Time Cap 25 min)

3rds

8 Front Squats (155/105) *Scale to 135/95 Rx+175/125

24 Pullups *Scale to DB Row 50/35 or Ring Row *Scale to Pullups to 15-20 Reps

Rest 5 min

3 Rounds

12 Front Squats (135/95lbs) *Scale to 115/75 Rx+155/105

16/12 Cal Bike

Rest 5 min

3 Rounds

16 Front Squats (115/75) *Scale to 95/65 Rx+135/85

8 Strict Handstand Pushups *Scale to Inverted HSPU or Hand Release Pushups

**Looking for each set to take about 5 min to get under the cap

STRENGTH:

#snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 2 sets @65% of 1RM
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 3 sets @70% of 1RM

* Rest 2 minutes between sets

3 Snatch Balances x 3 sets @ 70%1 RM snatch
2 Snatch Balances x 3 sets @ 75-80% 1 RM snatch

– Rest 60-90 seconds between sets

#front squats

8 Front Squats
8 Front Squats
6 Front Squats
6 Front Squats
5 Front Squats

* Start at 60-65% and work up in weight each set to approx 85%
* Rest 2 minutes between sets

MAYHEM BODYBUILDING:

Bench Press 5 sets of 10

Barbell Incline Bench Press 5 sets of 10

Double DB Bench Press 4 sets of 10

Double DB Incline Press 4 sets of 10

Resistance Band Chest Fly Resistance Band Chest Fly 4 sets of 15

Tri Dips 4 sets of 10

Single Arm DB Skull Crusher Single Arm DB Skull Crusher 4 sets of 10