STRENGTH:

#strict press (12 Min)

5 sets of 3 

*Building to a heavy set of 3 

*Take 3-5 lighter sets before beginning the 1st of 5 working sets

BeachFit will do:

AMRAP 10

8 DB Curl to Overhead Press

250m Ski Erg

WOD:

#swole cycle

8 Rounds of 20 Seconds On / 10 Seconds Off:

(You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…)

Strict Pull-ups  *Scale to Banded Pullups or Ring Rows

Assault Bike Calories

Strict Handstand Push-ups *Scale to Handstand Pushups with feet on box or Double DB Strict Press 

Assault Bike Calories

**Choose strict pull-up and strict handstand push-up variations that allow you to complete at least 5 reps during the 20 second work windows

CASHOUT:

#midline

3 Sets, Not For Time:

7 Inchworms

21 GHD Sit-Ups  *Scale to 1 Min Hollow Body hold or Ab Mat Sit Ups