5 mins general dynamic warmup:
Running, bear crawls, crab walks etc.

3 Rounds:
3-5 Strict Pullups or 6-8 Ring Rows
8-12 Pushups (bench dips on your second round)
12-15 Situps


Bench Press x 2

-In 15 mins build up to and hit 3 sets of 2 reps at 80-90% of 1RM Bench Press @ 32X1 tempo
***we aren’t trying to hit just one heavy or max set of 2 here, the goal is 3 working sets at the same or very similar weight, don’t go to failure!


Alt. EMOM x 15 mins:
1) 1-2 Rope Climbs – try legless if possible, sub for rope pulls from the ground or 10 ring rows
2) 10 DB Bench Press
3) 10-15 GHD Situps


80-100 Red banded tricep press downs in as few sets as possible

Crossover Plyo after completing press downs