Warm Up

Repeat For 5 Minutes
10 Plate Floor Press
10 Plate Overhead Press
10 Plate Rows
5 Burpees to Plate

Strength – Bench Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

For Time ~ 7 Minute Time Cap

ELITE

15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups

COMPETITIVE

25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups

PERFORMANCE

15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups

Stimulus Points

Let your arms recover on the bike
Big sets of push ups

Accessories

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 20 seconds Knee on bench Copenhagen Plank Right
Even Minutes) 20 seconds Knee on bench Copenhagen Plank Left

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Half Side Split Plank