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)