Warm Up –

5min AMRAP

4 Point T Windmill x 8 Ea

Band Bent Over Row x 12

Bottoms Up KB Press x 8 Ea

Upperbody Strength –

10min Quality AMRAP

Health – DB Bench Press x 8 – 12 + Band Pull Aparts x 12

Performance – DB Bench Press x 3 – 5 + Band Pull Aparts x 12

Rest 2min

10min Quality AMRAP

Health – Strict Pull Ups/Ring Rows x Max + Hollow Hold x 30s

Performance – Muscle Up or Chest to Bar Prac

Finisher – 7min AMRAP

2/4/6/8/10/12 + 2

Alt DB Clean and Press

Sit Ups

Performance Option –

Hang Clean and Press – 60/40kg

T2B

Performance Extras – 10min

Build to a 5RM Push Jerk