A) Strength:

1a) Shoulder Press 1RM
-Build to a 1RM over the course of 6-7 sets
-Beginners (5 x 5), adding light weight per set
-Rest 2:00 b/t heavier sets

1b) Banded Pull-aparts: Complete 20-25 reps b/t shoulder press sets

2) Metcon Prep:
-Set-up Pull-up Scaling



Every 5:00 x 5 Sets:

Run 400 Meters (S = 300 Meter Run, 200 Meter Run)
12 Chest to Bar Pull-ups (S = Pull-ups, Band Assisted Pull-ups, Ring Rows)
20/16 Hand Release Push-ups (S = Box Push-ups)

Rx+ = 15 C2B & 15 Ring Dips

*Score = Slowest Split

C) Abs:

Every 1:30 x 4:

10-15 Straight Leg Sit-ups w/ DB on chest
*If needed have a partner hold your feet.