STRENGTH/SKILL

SPOTTING!

Absolute Strength Endurance

A. Close Grip Bench Press; Build to 5RM in 12 min

F: DB/BB Floor Press x8Rm; 30x0 tempo

P: Build to 5RM CGBP; 30x0 tempo

OPTIONAL:

B. 3 min max rep push ups;

max reps unbroken + max remaining reps

F: Knees or Toes

P: From toes or Rings

S: Ring Push Ups

WOD

Aerobic Core Endurance

Skill Efficiency

C. “Annie” [10-12 min suggested cap]

50-40-30-20-10

Double Under + Sit Ups

F: 3-1 single under [or start at the round of 40 reps]

P: As Rx

S: As Rx