CC 3/3/15

Strength:
Floor Press @ 50% bar Weight + 25% Chains - 8x3
(3 Sets Wide, 2 Sets Middle, 3 Sets Close)
125lb + 50lb in chains

Bench Press Straight Weight Top Set:
3x215 wide grip

Accessory:
Ring Push Ups Against Max Band - 4x10
Green, Green + Blue, Green + Blue + Red, Green + Blue + Blue

"T-Bar" Rows - 3x10
90lb, 140, 140

Lat Pulldowns - 4x20
Doubled red bands, kneeling

Banded Low Rows - 4x20
2x Green bands

Core:
Parallette L-Sit Holds, Feet Above 45 lb. Bumper Plate - 3x Max Time
Subbed 30 second knee tuck holds on parallettes

WOD:

For Time:

20/15 Calorie Row

10 Muscle Ups (or 1 C2B Pull Up + 3 Ring Dips)
30 Burpee Box Jumps (24/20)

20/15 Calorie Row

15 Power Snatches (165/115)
30 Burpee Box Jumps

20/15 Calorie Row

15 Clean & Jerks (165/115)
30 Burpee Box Jumps
10 Muscle Ups

20/15 Calorie Row

28:55 - 10 strict pull up + 30 strict ring dips for first 10 MU, 15 C&J for power snatches, did the last 10 muscle ups, which I shouldn't have in hindsight because my right rotator cuff was bothering me later in the night.

Finisher:
Reverse HEAVY Band Bench Press Rows - 4x25
Black + green