Warm Up

2 Rounds

10 cal Row, Bike, or Ski
12 Negative Push-up
12 Air Squats
8 Med ball Chest Pass to Wall
12 Med Ball Thrusters

Strength

Bench Press

Every 2.5 minutes on the minute x 3 rounds
Bench Press x 12 reps / Building each set

*try to go a bit (2-5lbs) heavier than your last 12 reps

1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries

WOD

AMRAP 15 minutes

COMPETITIVE

20 Wall Balls (20/14)
20 cal Row or 15 cal Bike

PERFORMANCE

20 Wall Balls (14/10)
20 cal Row or 15 cal Bike

LIFESTYLE

20 Wall Balls
90 seconds Row or Bike