• Pronated Grip Band Pull a Part x 6-8
• Sit Ups x 10
• Supinated Grip Band Pull a Part x 6-8
• Sit Up x 10
• Overhead Band Pull a Part x 6-8
• Sit Up x 10

Strength:

A) 3 Sets: (Perform After WOD)

• 3 Position Bench x 10 ea. @ 45-50% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

• 200m Run:

In Remaining Time Complete AMRAP:

• 5 Strict Pull Ups + 5 Push Ups
• 10 Deadlifts
• 15 Handstand Push Ups/DB Push Press
• 20 Wall Ball

Rest 2 Minutes:

B) AMRAP in 6 Minutes:

• 400m Run:

In Remaining Time Complete AMRAP:

• 5 Strict Pull Ups + 5 Push Ups
• 10 Deadlifts
• 15 Handstand Push Ups/DB Push Press
• 20 Wall Ball

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

• 600m Run:

In Remaining Time Complete AMRAP:

• 5 Strict Pull Ups + 5 Push Ups
• 10 Deadlifts
• 15 Handstand Push Ups/DB Push Press
• 20 Wall Ball

• 10 Minutes Mobility

2 Sets:

• Pronated Grip Band Pull a Part x 8
• Sit Ups x 10
• Supinated Grip Band Pull a Part x 8
• Sit Up x 10
• Overhead Band Pull a Part x 8
• Sit Up x 10

Strength:

A) 3 Sets:

• 3 Position Bench x 10 ea. @ 45-50% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

• :30 Seconds DB Hammer Curl to Shoulder Press
• :30 Seconds Rest
• :30 Seconds Banded Triceps Push Downs
• :30 Second Rest
• :30 Seconds Banded Overhead Extensions
• 1 Minute Rest

Skill:

• 200m Run:

In Remaining Time Complete AMRAP:

• 5 Muscle Up
• 10 Deadlifts 225/155
• 15 Handstand Push Ups
• 20 Wall Ball

Rest 2 Minutes:

B) AMRAP in 6 Minutes:

• 400m Run:

In Remaining Time Complete AMRAP:

• 5 Muscle Up
• 10 Deadlifts 185/125
• 15 Handstand Push Ups
• 20 Wall Ball

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

• 600m Run:

In Remaining Time Complete AMRAP:

• 5 Muscle Up
• 10 Deadlifts
• 15 Handstand Push Ups
• 20 Wall Ball

• Pronated Grip Band Pull a Part x 8
• Sit Ups x 10
• Supinated Grip Band Pull a Part x 8
• Sit Up x 10
• Overhead Band Pull a Part x 8
• Sit Up x 10

Strength:

A) 3 Sets:

• 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

• :30 Seconds DB Hammer Curl to Shoulder Press
• :30 Seconds Rest
• :30 Seconds Banded Triceps Push Downs
• :30 Second Rest
• :30 Seconds Banded Overhead Extensions
• 1 Minute Rest

Skill:

• 200m Run:

In Remaining Time Complete AMRAP:

• 5 Muscle Up
• 10 Deadlifts 225/155
• 15 Handstand Push Ups
• 20 Wall Ball

Rest 2 Minutes:

B) AMRAP in 6 Minutes:

• 400m Run:

In Remaining Time Complete AMRAP:

• 5 Muscle Up
• 10 Deadlifts
• 15 Handstand Push Ups
• 20 Wall Ball

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

• 600m Run:

In Remaining Time Complete AMRAP:

• 5 Muscle Up
• 10 Deadlifts
• 15 Handstand Push Ups
• 20 Wall Ball

• 10 Minutes Mobility