S/S/S:

Floor Press

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks. Try not letting your head rise during the lift as well.  In this position, lifting the head puts undue stress on the neck and will keep you from fully retracting the shoulder blades.

WOD:

Partner WOD

15min AMRAP:

4 Tire Flip Jump Thru

6 Burpee Tire Jumps

10 Hand Release Push Ups

Break up reps as needed

Bring the tire in from outside.  No need to freeze during this one.  For the jump thru portion, you can step in and out if need be.  For the burpee tire jump, face the tire, do a burpee, come up and jump on top of the tire, fully extending the hips.  Step or jump back down.

X-tra:

Every 2 min for 10 min

Max reps unbroken strict pull ups