Sunday 160306

Strength:
a.) 10 Min Farmers Carry EMOTM (70s/55s)
b.)  Bench Press 9×3 at 50-55% of 1RM
Rest 30-45 seconds in between each set
c.)  Upper body accessory exercises (25 or 30 // 15 or 20)

MetCon*:
12 RFT (25 minute cut-off):
1 rope climb
2 deadlifts (405/305)
5 stone to shoulder (93/73)

* Scale as needed

Sunday 160214

Strength:
Bench Press 3-3-3-3

MetCon: Event Day
Event 1
Max reps alternating tire flips in 90 seconds (flip tire one direction, run to the other side and flip it back)

Event 2
50′ Yoke Carry for time (Choose a weight with which you can finish in 9-12 seconds)

Event 3
Max time DB holds AHAP (as heavy as possible; suggested 100s/70s)

Event 4
Max reps stone to shoulder AHAP in 90 seconds

Post loads, times, and reps to comments.