1) WARM-UP: 3 Rounds
10 x Step-Ups
20 x Russian Twists
10 x Wall Balls
2) STRENGTH: Every 2 min for 12 min
0:00-6:00 Bench Press x 5 @70+%
Ring Rows x 10
6:00-12:00 Bench Press x 3 @80+%
Ring Rows x 10
—2 min rest—
Every 2 min for 6 min:
Plate Windshield Wipers x 20
3) METCON: AMRAP 11
8 x Box Jump Overs @24/20” (Scaled Step Overs)
16 x Weighted AbMat Situps @20/14 (Rx+ GHDSU, Scaled no weight AbMat Situps)
8 x Thrusters @95/65 (Rx+ 115/75, Scaled less than or equal to 75/55)