Warm-up
• 300 m Row
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
4 rounds:
• 10 Hollow Body Rocks
• 10 GHD Sit-ups
Conditioning
20 min Alternating EMOM:
Even min:
• 3 Ring Muscle-ups
• 6 Deadlifts 185/135#
Odd min:
• 9 Deficit Push-ups 4/2”
• Max Box Jump Overs 24/20”
Score is total number of box jump overs.