Warm-up

3 Rounds:

5,4,3 Bench Press @50, 60, 70%

15 Band Face Pulls

Upper Body Strength

12-minute time block:

Work to Bench 1-rep max

MetCon:

4 Rounds For Time:

15 Handstand Push-ups

15 Pull-ups

400m Run

*Pace Goal: 13:00-15:00

*HSPU: try for 3 sets or less each round, be smart in the first couple rounds, when they go they go

*Pull-ups: try for 3 sets of less each round

*Run: 2:30 or less, adjust accordingly

Beginner: Double DB Strict Press, Ring Rows, 200-300m Run

Intermediate: Modified HSPU, Jumping/banded pull-ups

Advanced: as is

Sport: Deficit 4/2”, Chest to Bar