Bench Press (5@40% – 5@50% – 5@60%)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups
Alternate Version:
Complete as many rounds as possible in 10 minutes of:
20 dips
15 weighted sit-ups*
20 handstand push-ups
15 weighted sit-ups*
*Utilize a wall-ball, slam ball, or kettlebell
Scale:
Complete as many rounds as possible in 10 minutes of:
10 dips (scaled variant*)
15 sit-ups
10 db Z press**
15 sit-ups
*Ask coach to help identify an appropriate scale for the dip
** See video below