A1. Push Press; 5, 4, 3, 2, 1; rest 2min
A2. Close Grip Bench Press; 5-6 reps x 5 sets; rest 2min
B1. Weighted False Grip Lockoff; 12 seconds x 5 sets; rest 1min (holding false grip on rings with hands touching chest below collarbone)
B2. Strict Weighted Vest Ring Row @ 42x2; 5 reps x 5 sets; rest 90 seconds
C1. Face down incline Y raises; 10 reps x4; rest 30 sec
C2. Bent over thumbs up reverse flies; 10 reps x4; rest 30 sec
C3. Weighted (small load on PVC) dislocates - 4 reps both directions
and both grips x4; rest 2 min
+
Assault 5min @ 90%
rest 1min
x6 sets
(rest 3min bw sets 3/4)

*Goal is 75 cals + each set.

Results

A1. 200#, 210, 215, 225 x1, 225

A2. 185# (6), 185 (5), 185 (5), 185 (5), 185 (5)

B1. 25#, 35, 35, 35, 35

B2. 25# for all sets
C1. 10# per hand 

C2. 15# per hand 

C3. 5# for all sets both directions and both grips 

+

82 cals, 75, 72, 70, 70, 71

Push press/ bench super set was surprisingly tough! Pressing was fatiguing early overhead. Had a good drive through the legs, but was having a difficult time finishing the lockout. Didn't go as heavy as I wanted on both movements. Had a failed set on the push press. Was trying to not get frustrated. Focused on doing what I can and maintain a positive attitude. Really liked all of the pulling movements and lower trap strength work.

The assault bike was awful!! I went as hard as I could each set. Did not recover well during the 3 minutes. Quads were cashed out early on. This felt like doing an open workout for 6 sets haha. It was extremenlly mental for me towards the last couple sets. I think I involuntarily pissed myself after finishing...  HAHA