A. GENERAL (4:00)
EMOM 4
Odd: 0:45 Row / Machine
Even: 0:45 Scorpion Stretch

B. MOBILITY/ACTIVATION (2:00)
6/6 Hip to Lat Stretch Against Rig

(OPTIONAL)

C1. SPECIFIC (10:00)
Dumbbell Bench Press
- Go over Points of Performance of the Dumbell Bench Press
- Ramp up to working weight in sets of 3-5
----
Wall Walks
- 3 Plank to Pike, against Wall
- 3 Half Walks
- 1-2 Wall Walks

C2. SPECIFIC (6:00)
Toes to Bar
- 2 x 4 Beat Swings
- 4 Swinging Knee Raises
- 4 Swinging Leg Raises
- 4 Toes to Bar
---
Wall Ball
- 6 Medicine Ball Squats
- 6 Air Balls, (Wall ball no wall)
- 6 Wall Balls

Every 2:00 x 5
10 Dumbbell Bench Press
3 Wall Walks

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

Scaling Options
Beginner
10 Dumbbell Bench Press
3-5 Inchworm Walks

Intermediate
10 Dumbbell Bench Press
1-3 Wall Walks / Half Walks

Fitness
10 Dumbbell Bench Press
10 Overhead Sit-ups

Amrap 12
12 Toes to Bar
12 Wall Balls @ 20/14lbs
12/10 Calorie Row

Score: Rounds + Reps
Time Cap: 12:00
Kilograms:
- RX: 9/6, Beg: 5/4, Int: 7/5

Scaling Options
Beginner
12 Swinging Knee Raises
12 Wall Ball @ 12/8 lbs
12 Calorie Row

Intermediate L1
6-12 Swinging Leg Raises
12 Wall Balls @ 16/12 lbs
12 Calorie Row

Intermediate L2
4-8 Toes to Bar
12 Wall Balls @ 16/12 lbs
12 Calorie Row

Reverse Snow Angels
3 x 4-8 Reps

Goal: Upper Back Accessory