2 Sets:

• 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) 2 Sets: (Perform After WOD)

• 3 Position Bench x 10 ea. @ 40-45% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

• Deadlift
• Bench Press
• Burpee Pull Up

May choose to perform this in teams of up to 3 athletes.

• 10 Minutes Mobility

• 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) 2 Sets: (Perform After WOD)

• 3 Position Bench x 10 ea. @ 40-45% 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:

• Deadlift 315/205
• Bench Press 205/135
• Muscle Up

May choose to perform this in teams of up to 3 athletes.

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) 2 Sets: (Perform After WOD)

• 3 Position Bench x 10 ea. @ 40-45% 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:

• Deadlift 335/235
• Bench Press 225/155
• Muscle Up

• 10 Minutes Mobility