Warm Up

20 Prone Supinated A’s
20 Prone Pronated A’s
10 Prone Y,T,W’s

3 Rounds
1 Minute Echo Bike
12 Push Ups
3 strict pull ups or 8 ring rows

Strength: Bench Press

Every 2 Minutes on the Minute

5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

In Pairs ~ Split Rounds ~ 10 Rounds ~ TC 17 Minutes

ELITE

10 DB Bench Press (50/35)
10 Pull Ups
15/10 Cal Echo Bike

COMPETITIVE

10 DB Bench Press (35/25)
15 Ring Rows
15/10 Cal Echo Bike

PERFORMANCE

10 DB Bench Press (35/25)
10 Ring Rows
10/7 Cal Echo Bike

Stimulus Points

Rest while your partner workouts, switch each round.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left

Cool Down & Dismissal

Chest Stretch on Rig
Prayer Stretch