Warm Up

2 Rounds
10 Muscle Cleans
10 Behind the Neck Jerks

2 Rounds
250m Row
30 seconds Dead Hang
15 Sit Ups

Strength: Bench Press

Every 2 Minutes On The Minute

Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%

WOD

For Time

ELITE

500m Row
30 Toes to Bar
500m Row
15 DB Push Press (50/35)
500m Row
30 Toes to Bar
500m Row

COMPETITIVE

300m Row
30 Toes to Bar
300m Row
15 Dual DB Push Press (50/35)
300m Row
30 Toes to Bar
300m Row

PERFORMANCE

300m Row
30 Hanging Leg Raises
300m Row
15 DB Push Press (35/25)
300m Row
30 Hanging Leg Raises
300m Row

Stimulus Points

High rep bar gymnastics so don’t blow up on the row.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 10-15 Band Face Pulls
Even Minutes) 30-45 seconds Plank

Cool Down & Dismissal

Upper Back Stretch
Hip Flexor Lunge Stretch