Warm-up

• 2:00 Row or Ski –then–
• 1:00 Single Unders
• 10 Tempo Bench Push Ups
• 5 Scap Pull Ups
• 1:00 Single Unders + DU practice
• 5 Wall Walks
• 5 Strict Chin Ups
• 0:30 DUs or DU practice
• 10 Plate Side Raises
• 10 Plate Front Raises
• 10 Push Ups –then–
• -0:30 HS Hold and Practice
• -Chest Stretch
• -Lat Stretch

STRENGTH

• Bench Press 1×5 at 65% 1RM
• Bench Press 1×5 at 70% 1RM
• Bench Press 1×5 at 75% 1RM
• Bench Press 1×5 at 70% 1RM
• Bench Press 1×5 at 75% 1RM
• Bench Press 1×5 at 80% 1RM
• Rest 2 mins between sets.

Complete 3-5 Strict C2B or Pull Ups or Inverted Rows between sets (use a band if needed)

METCON

• Complete as many rounds as possible in 12 mins of:
  • 60 Double Unders
  • Handstand Walk, 40 ft
  • 2 Rope Climbs

Focus on good technique for the rope climbs today and using your legs to push you up rather than just pulling with the arms Scaling Options: Scale to 1:00 of DU practice if needed or 80 Single Unders. Spend 0:45 on hsw practice if you can get a few feet at a time or sub 4 wall walks. For the rope climbs you can sub rope pulls starting seated from the ground and pulling yourself up to a standing position or sub 12 TTB/knee to elbows/knee raises for today!