Warm-up:

Coaches Choice

Strength:

1) Bench Press
1-2 acclimation sets then
5@55%, 5@65%, 5+@75%

2) Shoulder Press
1-2 acclimation sets then
5@55%, 5@65%, 5+@75%

3) Ring Dip
3×10-15
Modify with jumping ring dip

Conditioning:

AMRAP 10min
2 Rounds “Cindy”
10 (50ft) Shuttle Sprints

Rx’d+:
Strict Pull-ups
Clapping Push-ups
Jump Squats 

1pt per 50ft

BECOME A PRO AND AVOID FAILURE IN THE KITCHEN.