WARM-UP

3 Rounds:
• 10 Banded Pull Aparts
• 10 Banded Shoulder Press
-into- 6 min AMRAP:
• 5 Wall Balls Front Squats
• 5 Wall Ball Push Press
• 5 Bench Press (empty-build across sets)
• 3 Inch Worms
• 5 Kip Swings

STRENGTH
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

WORKOUT PREP
2 sets:
• 5 Wall Balls
• 3 Pull Ups

“REGIONALS 16.3”
For time (11min cap):
• 104 Wall Ball Shots (20/14 lb)
• 52 Pull-Ups

WATER
• 80 Wall Ball Shots (20/14 lb)
• 40 Pull-Ups

EARTH
• Wall Balls Thrusters
• Ring Rows