DATE – Tuesday June 17th


Warm-up/Mobility: Crossover symmetry “Activation” (5-8 reps w/ 2s hold)

– Partner up and alternate each movement, when off stetch shoulders and hit a few small sets of push-ups and pull-ups/ring rows.


WOD A) Wendler bench press

(Add another 5lb to your projected 1RM, (now 10lb over your old PR) then work off of 90% of that number as your training max.)


3-5 building warm-up sets (rest 60-90s) then,


5 @ 65%

5 @ 75%

5+ @ 85%

(Rest 2-3 min between 3 working sets. % Based off of your new training max.)


WOD B) EMOM x 15 (5 sets of each)

B1) Ring push ups 6-8 reps (@ 3,1,1,1) / Parallette push-ups

B2) 1-2 Legless rope climbs / 4-6 Strict supinated pull-ups

B3) 12-15 GHD sit-ups / Beginners 30s of Supine/hollow hold or V-ups


WOD C) Tabata Burpees – Score total reps completed (go all out on every round!)

(Complete under a pull-up bar that is roughly 6” above your reach. 2 hand touch at the top of each rep.)