Warm Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Sit Ups
10 Band Good Morning
10 Band Pull Aparts

Strength – Strict Press

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.

10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

12 Minute AMRAP

COMPETITVE

20 Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (50/35)

PERFORMANCE

20 Jumping Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (35/25)

LIFESTYLE

15 Ring Rows
10 Sit Ups
10 Double Dumbbell Deadlifts (35/25)

Stimulus Points
Break Early And Often During The Pull Ups
Go Unbroken With The Sit Ups And DB Deadlifts

Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Tricep Push Down
2). 15 Seconds Single Arm Db Overhead Hold Per Side

Cool Down & Dismissal
100m Walk
Prayer Stretch
Forward Fold