1.) 1 Round (0:00-12:00)
- 1:00 Row (Build In Pace every :20)
- 15 Scapular Pull-Ups
- 12 Alternating Shoulder Taps in Plank
- 8 Push-Up Plus (Full ROM Push-Up w/Scapular Abduction/Flexion/Protraction at top)
- 8E Single Arm Ring Row

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to prepare

2.) Bench Press/Pull-Up: Every 2:00 for 8 Sets (12:00-28:00)
Sets 1-4: 6 Bench Press w/60% 1RM
Sets 5-8: 6 Weighted Strict Pull-Ups

* Level 3 (Pull-Ups): RX
* Level 2 (Pull-Ups): Unweighted Pull-Ups
* Level 1 (Pull-Ups): :05 Negative Strict Pull-Up (Jump chin above bar, use band if necessary)

* See workout notes below.

* Allow 4:00 for athletes to grab water and prepare for E.S.D. Athletes will keep barbells in the rack to use for inverted rows. You can also keep the benches out in case an athlete wants to elevate their feet.

3.) 8:00 Alternating EMOM (46:00-54:00)
Minute 1: 12 Inverted Row (https://www.youtube.com/watch?v=-gI2fDiURuE) *
Minute 2: 12 Hand Release Push-Up

* See workout notes below.

* Allow 2:00 for athletes to break down barbells quickly and move into Adaptation.

4.) (56:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :20E Up Dog + Down Dog
Minute 4: :45 Standing Straddle

S.F.P. Notes:
Pull-Ups DO NOT need to be unbroken, but should be completed with FULL ROM and under :45 within the interval.  If you DO NOT know your 1RM Bench Press, please perform these sets with a weight that you could complete 9-10 reps with if you had to. Use the same weight across your sets. Bring the bar to your chest and lock out your elbows pausing for :01 at the top of every rep.

E.S.D. Notes:
When you see this rep scheme you should know it’s GO TIME! Hit the row at an aggressive pace but NOT a full out sprint so that you can get off and get right into your burpees trying to stay low moving smoothly over the rower each rep. Your row pace along with your ability to stay smooth on your burpees will be the reason why you edge anyone out on this one.

GYMNASTICS Notes:
Athletes will hang from their barbell in the rig with their feet on the floor. Look for a FULL ROM with the athlete pulling their chest all the way to the bar and locking out elbows at the bottom. For an extra challenge, athletes can get their feet up on their bench they just used in the previous piece. This can be scaled by raising the bar in the rack, and/or performing the push-ups from our knees.