WOD

Warm-up

Part A) Warm-up: For Quality

6 Minutes AMRAP

6 Calories Rows

8 Dumbbell Deficit Push Ups

10 Inverted Rows

Score Rounds and Reps

Pull & Push Strength

Part B) Upper Pulling Strength

Strict Pronated Pull-ups (Bodyweight or Weighted)*

5 sets of 5

*Rest 2min. between sets

*Build towards a heavy 5 reps for the day

Score Load (if weighted)

Part C) Upper Pushing Strength

Dips (Bodyweight or Weighted)*

5 sets of 5 Supersets of:

*Rest 2min. between sets

*Build towards a heavy 5 reps for the day

Score Load (weighted dips)

Capacity

Part D: Capacity

15min AMRAP

Ascending ladder:

5-10-15-20 etc

Calories Assault Bike

Dumbbell Bench Press (50/35lbs)

Toes to bar

*Advanced: 70/45lbs.

Your score for this workout is the amount of Rounds/Reps accumulated during this 10min AMRAP.

Post your scores to comments!!