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