Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds

– Into –
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

Strength

Bench Press

Every 1:30 Minutes:

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
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep

– Into –
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

AMRAP 12

COMPETITIVE

12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

PERFORMANCE

12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups

LIFESTYLE

12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups