Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press

Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep

Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps

WOD

For Time

COMPETITIVE

30 Double-Unders
15 Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
5 Burpee Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
15 Pull-Ups

PERFORMANCE

30 Double-Unders or 50 Single Unders
15 Ring Rows
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
5 Burpee Pull-Ups
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
15 Ring Rows

LIFESTYLE

30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
5 Burpee Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows