1) WARM-UP

Stretch

Mobility: Band Lat stretch 3x10 sec each

2 Rounds:

10 x Pushups

10 x Step-ups

10 x Ring Rows

2) Strength: Alt. EMOM 10

Bench Press 6@72%, 4@77%, 2@82%, 1@87%, 1@92%

inverted Rows x 12

3) Conditioning: Every 2 min for 8 min

20/16 x Cal Row/Ski/AAB

4) METCON: AMRAP 10

6 x Pull-ups (Rx+ C2B, scaled band or ring rows)

10 x Box Jumps @24/20” (scaled Step-ups)

14 x KB Swings @53/35 (Rx+ 70/53, scaled 35/26)