Warmup
• 500 m Row
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)
3 Rounds of:
• 10 Kettle Bell Swings 53/26#
• 10 Push-ups
• 10 Bar Kips
Core
8 min EMOM:
• :10 Handstand Hold
• 10 Hanging Knees to Elbow
• 10 AbMat Sit-ups
Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Dips
• 2 sets of Max Effort
Conditioning
4 Rounds as fast as possible:
• 100 m Sprint
• Rest :30
4 Rounds for time:
• 20 Kettle Bell Snatches 53/26#
• 10 Broad Jumps
• 2 Bar Muscle Ups
*After the last :30 of Rest of the final round of sprints, go straight into second portion.