Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds

Strength

Push Press

On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps

Barbell Row
EMOM x 4 Sets x 10 Reps

WOD

For Time

21-15-9

COMPETITIVE

Strict HSPU
Strict Ring Dips
Push-Ups

PERFORMANCE

Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups

LIFESTYLE

Hand Release Push-Ups
Bench Dips
Elevated Push-Ups