8.2

Strength/Oly (30 minutes)
Incline Bench
6 x 2 @ 95%. Rest as needed
Lower the weight at normal speed, explosive reps off chest. 

Overhead

1. 10 min to find 1 RM STRICT shoulder press with Dumbbells

2. Push Press - 5 x 4 @ 75%                      90 sec rest
3. Jerk behind the neck - 3 x 5 @ 70%       90 sec rest

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
Start in a 3 point, 4 point, or sprinter's start. Stay low and power your starts.
5 min rest

Ladders
3 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle.
5 min rest

Intervals
7 rounds:
100 m sprint
Use slow walk to the start line for rest

WOD
Class WOD

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x 5 Strict HSPU to paralettes                  60 sec rest
2. 3 x 8 Weighted Ring dips at muscle up ring height Strict MU weighted to start each set.

Non-Muscle-Uppers
As a warm up:

3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Bar dips with 2 second hold in the bottom of dip

Brad
Accumulate 1 min of Weighted L-Sit at MU height. Strict Weighted MU to start each set.