STRENGTH
Bench Press
3 x 2 (80%, 85%, 90%)
Warm up sets
10 empty bar, 6 @ 45%, 5 @ 55%, 4 @ 65%, 3 @ 75%
CONDITIONING
10 Min AMRAP
3 Bar Muscle Ups or 9 Toes to Bar (choose!)
6 Thrusters (135/95)
9 Box Jumps (24/20)
CORE/MOBILITY
1 Min Upward Dog
20 Arch Rocks
1 Min Thread the Needle
GYMNASTICS BONUS
Pike Handstand Walk around the box. 4 trips each direction.