Skills/Conditioning/Power
10min EMOM alt min
1 legless rope climb
5 box jumps 36/30
METCON
5 2min rounds
25/17 cals row
Max push ups
Rx+ Max ring push ups
Note: If you can perform 10 full rom push ups with ease, go on the rings
2min rest between rounds
Accessory work
Crossover symmetry 3x each
Row
Reverse fly
Pulldown
Beach body 3x each
10 dumbbell curls alt arm
10 dumbbells lateral raises
10 pec flies (On a bench)
*Pick a weight challenging for 3 sets of 10 reps*
Core
30 V-ups