Warm Up

15 Prone Supinated A Raises
15 Prone Pronated A Raises

3 Rounds
12 Med Ball Clusters
3 Pull Ups
5 Push Ups
10 Lying Knee Tucks

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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

15 Minute AMRAP

ELITE

20 Thrusters (45/35)
10 Push Ups
10 Pull Ups
20 Sit Ups

COMPETITIVE

20 Med Ball Thrusters (20/14)
10 Push Ups
10 Pull Ups
20 Sit Ups

PERFORMANCE

16 Med Ball Thrusters (14/10)
8 Push Ups
10 Ring Rows
16 Sit Ups

Stimulus Points

Muscle Endurance Workout Make Sure To Take Short Breaks Before Failure To Keep Moving Smoothly Through The Whole Workout.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 10-15 Band Rows
Even Minutes) 30 Seconds Cobra Hold

Cool Down & Dismissal

Prayer Stretch
Doorway Chest Stretch