A. GENERAL (4:00)
2 Sets
5 Inchworm Push ups
5/5 Single Arm ring Rows / 5 ring Rows
10 Scorpion Stretch

B. MOBILITY/ACTIVATION (1:00)
Doorway Pec Stretch
1:00, Stretch 5 seconds, press 5 seconds

C1. SPECIFIC (10:00)
Rope Climbs
- Reach + Knee Raises
- Reach + Clamp + Squat up
- Rope Pull
Bench Press
- Take 2 minutes to demonstrate and go over the points of performance of the bench press
- 4 Empty Bar Bench Press (Focus on feet driving into the ground)
- 4 Light Bench Press, Focus on elbow position
----
Begin Ramp up

C2. SPECIFIC (5:00)
Ring Dips
- 0:15 Support Hold on Rings
- 2-5 Jumping Ring Dips / Box Dips
- 2-5 Ring Dips
—
Ball Slams
- 2-5 Reps at workout weight
—
Box Jumps
- 2-5 Reps at workout height, step down.

Every 2:00 x 5
6 Bench Press @ Bodyweight
1-2 Rope Climbs

Score: Weight
Time Cap: 10:00
Kilograms: N/A

Scaling Options
Beginner
6 Bench Press, Moderate to light
6 Rope Rows

Intermediate
6 Bench Press, 50-75% Bodyweight
2 Half Rope Climbs

Fitness
6 Bench Press
6 Dumbell Hammer Curls to Press
6 Dumbbell Renegade Rows

Amrap 15
9 Ring Dips
12 Ball Slams @ 30/20 lbs
15 Box jumps, Step Down @ 24/20"

Score: Rounds & Reps
Time Cap: 15:00
Kilograms: 15/10, Int: 10/7

Scaling Options
Beginner
6 Box Dips
9 Ball Slams @ light
12 Box/Plate jumps, Step Down @ 16/12"

Intermediate
9 Ring Dips, Feet supported
12 Ball Slams @ 20/15 lbs
15 Box jumps, Step Down @ 24/20"

3 Sets of
20 Banded Good Mornings
6/6 Pausing Skater Jumps (pause 3-4 seconds on landing)

Goal: Hip Accessory