Warm-Up
10:00 minutes, For Quality
9/7 Calorie Row
10 Push ups (elbows locked at the top, chest and thighs touch ground at bottom, use a band around the elbows for help with a strict push up)
1 Wall Walk + :10sec Nose to Wall Hold
6/6 Single Arm Ring Rows
10 Ring V-Outs

Strength:
Bench Press
Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Percentages are based on your 1-rep max Bench Press

Wod
8:00 minute AMRAP
15/12 Calorie Row
3* Wall Walks
Increase Wall Walks by 1 Rep Each Round

Primary Objective: Complete 4+ Rounds
Secondary Objective: Efficient and quick transitions. This is a fast workout with the goal of
maintaining a quick pace on the rower while staying efficient on the Wall Walks