WARM-UP

3 Rounds 
20 Banded Pull-Apart
10 Row Pikes
5 Tempo Ring Rows 


PART 1 

STRICT PRESS  (75-85%)
3-3-3


PART 2

(W/ A Partner, Break It Up However You See Fit)

16 Min AMRAP
60 Weighted Ab-Mat Sit Ups 20/14
50 Bench Press 155/95
40/30 Cal AB
100ft KB/DB Walking Lunge 70/50