060719

A. Front Squat
8, 2 min rounds x 3 reps @ 31X1
*Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B. Metcon (Time)
*Partner WOD
"Macho Men: Oooooh Yeeeeeaaaah"

60 Handstand Push Ups
(1- Scale Volume, 2- Pike from Box, 3- Z Press)
60 Chest to Bar Pull Ups
(1- Scale Volume, 2- Chin Over Bar, 3- Banded PU)
20 Rounds of "Macho Man"
3 Power Cleans + 3 Front Squats + 3 Jerks
Barbell
Int 115/75, Rx 155/105, Rx+ 185/135
Scaled - 1- Scale wt, 2- Hang Power Clean +FS + S2OH, 3- 5 Russian KBS + 5 Goblet Squats + 5 DB S2OH
*Regardless of the rep scheme we start with, if we are still working on the handstand pushups by the 6 minute mark, let's move on, transitioning to the Chest to Bar Pull Ups. If by the 12 minute mark we are still on the rings, let's move on once again to the rounds of "Macho Man".

FITNESS
80 Push Ups
100 Ring Rows
30 Rounds of
3 DB Clusters + 3 Box Jump Overs (24/20) 

C. Extra Credit
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.