Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Forearm Hold

Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Bench Press x 5 reps Building Weight Each Set

Every Minute on the Minute x 3 Rounds
Bench Press x 5 reps @ 60% of the top set of the previous EMOM

* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD – 8 Crazy Nights

8 Rounds for Time

COMPETITIVE

8 Pull-Ups
8 Box Jumps (24/20)
8 Wall Ball (20/14)
8 Push-Ups
8 Alternating Lunges
8 Ring Dips
8 Burpees
8 Double-Unders

PERFORMANCE

8 Jumping Pull-Ups
8 Box Jump / Step Ups (24/20)
8 Wall Ball (14/10)
8 Elevated Push-Ups
8 Alternating Lunges
8 Assisted Ring Dips
8 Burpees
8 Double-Unders (Count Misses)

LIFESTYLE

8 Ring Rows
8 Box Step ups
8 Wall Ball Thrusters
8 Elevated Push-Ups
8 Alternating Lunges
8 Bench Dips
8 No Push-up Burpees
8 Single Unders