I know many of you are competing this weekend so I would NOT do today’s work (even though Joe will anyway). Almost didn’t even post the Rx+. But there are also some of you out there that aren’t competing. By all means, go after this hard today.
If you are competing I would either take today off or do a sequence with Crossover Symmetry Strength, light good mornings, hip extensions and planks. Then maybe a 3 rounds of 15 WB, 15 KBs (53/35), 15 box jump ups with step down – 1-2 min rest between sets.
5 sets of each
A1. Front Squats x3
A2. Strict HSPU x5/3 (add a deficit if you can)
A3. Weighted strict pull ups x3
20 Wall balls (20/14)
20 KBs (70/53)
20 Box jumps (24″/20″)