Strength: Bench Press
15 min to build to today's 1 rep heavy.
Then: 2 Min AMRAP DB Bench Press (50/30)
Met-Con: 15 Min AMRAP
10 Strict Pull-Ups*
15 Behind the Neck Snatch Grip Strict Press (65.35)
20 GHD's. Scale to Weighted Sit-Ups (20/10) with dumbbell firmly pressed against and across your upper chest.
*For Pull-Ups, scale to Kipping up to the bar, then lowering on a 3 count under control. Or Jumping Pull-Ups with the same controlled negative. Newer athletes please scale to Ring Rows, with rings in a position that make the 10th rep very difficult.