Warm up
10-15 band pull aparts
10 -15 band pull apart at a 45 degree angle
10-15 banded chest flys
2 sets of 5 med ball passes to the wall
* take some time to warm up to a starting weight for the bench press EMOM ( around 75%)
WOD
EMOM for 10 mins
Min 1 – bench press
Min 2 – 3 burpees and 1 rope climb (legless if possible)
After Party
400m run
10 kb snatches (53/35)
20/15 ring dips
800m run
20/15 ring dips
10 kb snatches
400m run