Warm-up

• 400 m Run
• 20 Banded pull aparts
• 20 Shoulder rolls
• 20 V-Ups
• 20 DB Strict Press (10 each arm)

Strength/Skill:

• For quality: 3-2-1 reps of:
  • Bench Press, pick load
  • 7 Strict Chin-ups

Bench Press- increase weight each set Super set the movements. Rest as needed between sets.

METCON: Rounds for time

*4 rounds, 2 mins/2 mins/2 mins/3 mins each, of:

• 2 Legless Rope Climbs
• 15/12 Row Cal
• max reps in remaining time Bench Press, 135/95 lbs
• Rest 1 min,
• then repeat until 75 Bench Press reps are completed.
  • Log your total time.

For quality:

• 25-20-15-10-5 reps of:
  • Ring Push-up
  • Ring Row

Quality work to finish the day rest as needed after each set, adjust the height of the ring so that it is challenging but you can at least hold sets of 5-10 reps at a time.