Warm Up: 3 Rounds Of:

10 Standing SPT

10 Yoga Push Ups

10 One Arm Shoulder Press each side @light DB

Strength: 14 minutes EMOM Of:

#1: 8 DB Push Press each side AHAP

#2: 5 Strict Chin Ups (Add weight if possible, Beginners: 30 seconds ME Supinated Ring Rows).

WOD: 3 RFT Of:

40 AbMat Sit Ups

30 Bench Press @2X22.5/15kg

20 Box Step Ups @2X22.5/15kg & 60/50cm (10R/10L)

Time Cap: 14 minutes.