1 Round
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
Strength
Bench Press
Take 7 Minutes to Build to a 6/10 Dificulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes
WOD
6 Rounds
COMPETITIVE
4 Strict Toes to Bar
6 Strict Pull-Ups
8 Strict Dips
PERFORMANCE
4 Strict Hanging Leg Raises
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
LIFESTYLE
4 Strict Hanging Knee Raises or Lying Knee Tucks
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups