Warm-up
• 100 Double Unders
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 DB Bench Press 30/20#
• 10 DB Bent-over Rows 30/20#
Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
3 rounds:
• 10 Seated Good Mornings 95/65#
• 10 GHD Sit-ups
Conditioning
2 rounds for time:
• 1000 m Row
• 15 Power Snatches 135/95#
• 10 Ring Muscle Ups