2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows
-Into-
10 Empty Bar Bench Press

Strength

Bench Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

4 Rounds for Time ~ In Pairs Split Reps

COMPETITIVE

30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike

PERFORMANCE

30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike

LIFESTYLE

30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike