WOD
Warm-up
2 Sets
20s/20s/20s Bike (easy, moderate, hard)
5 Scap Push-up into Downward Dog
5 Double Push-up Burpee
20 Supinated Banded Pull-apart
Strength
(15 Minutes) Find 1RM or 3RM on Bench Press
Suggested Format:
2-3 Warmup sets, then…
Set 1 – 2/4 reps @ RPE 7/10
Set 2 – 2/4 reps @ RPE 8/10
Set 3 – 1/3 reps @ RPE 9/10
Set 4 – 1/3 reps @ RPE 10/10 – (1RM Attempt #1)
Set 5 – 1/3 reps @ RPE 10/10 – (1RM Attempt #2)
Conditioning
For Time:
Buy-In: 1k/800m Bike
20-15-10
DB Hang Power Clean (50/35)
Push-up
100m DBall Carry
Buy-Out: 1k/800m Bike
*scale the push-ups appropriately to where they’re fairly continuous