Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

1 Round
Wrist Circles
Band Front Raises
Band Pull Aparts
Inch Worms

-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Close Grip Bench Press @ Approx. 40% 1RM or Build Weight
6 Close Grip Bench Press @ Approx. 50% 1RM or Build Weight
3 Close Grip Bench Press @ Approx. 60% 1RM or Build Weight
1 Close Grip Bench Press @ Approx. 65% 1RM or Build Weight

Strength

Every Minute on the Minute X 5 Rounds
3 Handstand Push-Ups or Hardest Push-up Variation

~ Into ~

In 7 Minutes Build to a Heavy 8 Close Grip Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 5

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

As Many Rounds as Needed
4 Db Bench Presss (Build to Your Working Weight)
2 Toes to Bar
2 Box Jumps (Build to Your Workout Height)

WOD

5 Rounds for Time (14 Minute Cap)

COMPETITIVE

12 Db Bench Press (60/40)
9 Toes to Bar
6 Box Jump Overs (30/24)

PERFORMANCE

12 Db Bench Press (45/30)
9 Knees to Chest
6 Box Jump or Step Overs (24/20)

LIFESTYLE

12 Db Bench Press
9 Knee Raises or Lying Knee Tucks
6 Box Step Overs