Warm-up

3 Rounds:

10 Single DB Floor Press (5 each side)

10 Single DB Bent Over Rows (5 each side)

10 Plank Up Downs

Upper Body Strength

Every 90 seconds for 7:30 (6 sets):

Bench Press

3x4 at 75+%

2x8 at 65+%

1x12 at 50-60%

--1:30 rest--

EMOM 5:

10 Inverted Rows

MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

7 Power Snatch

7 Pull-ups

*Pace Goal: 8-10 Rounds

*Snatch: heavyish weight, steady singles or work some touch n’ go reps 3/2/2

*Pull-ups: try to stay unbroken or no more than two sets

Beginner: 75/55, Ring Rows

Intermediate: 115/75, jumping/banded pull-ups

Advanced: 135/95

Sport: 135/95, everything must be unbroken