WOD:

#squad

3 Sets

50 Double Unders (75 Single Unders)

15 Weighted Ab Mat Sit Ups (20/14) (Rx+GHD Sit Ups)

10 Burpee Pull Ups (to 6” above reach)

15 Weighted Ab Mat Sit Ups GHD Sit Ups

50 Double Unders

Rest 3 minutes. Repeat 2 more sets

Open Gym/Compete Version:

3 Sets
75 Double Unders
20 GHD SIt Ups
15 Burpee Pull Ups (to 6” above reach)
20 GHD Sit Ups
75 Double Unders
-Rest 1:1 b/t sets-

Target time each set: 5 min

STRENGTH:

Back Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
* Rest as needed between sets *

#Front Squats

5 Front Squat x 3 sets @65%

* rest as needed between sets *

MAYHEM BODYBUILDING: Do SOME, ALL or NONE.

Bench Press 5 sets: 10 reps

Barbell Incline 4 sets: 10 reps

DB Bench Press 3 sets: 10 reps

DB Incline Bench Press 3 sets: 10 reps

Flat Bench DB Chest Fly 4 sets: 12-15 reps; light to moderate weight/show strict control throughout.

Tri Dips 4 sets: 10-15 reps

Double DB Skull Crushers 4 sets: 10-15 reps