Bench Press
5-5-5-3-3-3
Rest as needed

For time:
21-18-15-12-9-6-3
HSPU
Pull-ups

FX: 21-15-9
HSPU
Pull-ups

*20 minute cap

Optional:
150 Bicycle Crunches (in as few sets as possible)

30 Minute Partner AMRAP – with a Partner
150 Hang DB Power Clean and Jerk 50/35, Fx = 35/20 (Open Standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar, Fx: 25 Toes-to-Bar
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.

Strict Press
1 RM (20 minutes)

For time:*
40 Box Jump Overs 24/20
30 Hang Power Snatch 75/55
20 Strict HSPU, Fx: Kipping HPSU

*7 Minute Cap

3 Sets:
DB Side Lateral Raise x 15 reps
Plank x :60
Rest 1-2 minutes between sets

Ring or Bar Muscle-up – Skill Work / 15 Minutes

Advanced Athletes
For time:
18 Ring Muscle-ups
18 Bar Muscle-ups

3 RFT:
100 Double-Unders
50 Wall-Balls (20/14#)

Rope Climb Skill Review / Work (15 minutes)

Advanced Athletes:
3 Sets of:
1-2 Legless Rope Climb 15’ Fx:12′  **start seated from the floor
Rest as needed

then…