Warm-up
3 sets
:30 Front Leaning Rest on Rings
10 Ring Rows
15 Banded Pull Aparts
50′ OH KB Carry Each Arm
Weightlifting
Bench Press – 5×5
*15 min to complete
*5×5@60% of 1RM
Metcon
15 min ALT EMOM
Station 1: 14 SA KB Front Rack Lunge (1.5/1) (Rx+ 2/1.25)
Station 2: 8-12 Burpee Pull-ups (Rx+ Burpee C2B)
Station 3: 15-20 American KBS (1.5/1)(Rx+ 2/1.25)
