WARMUP
10 min AMRAP
8 Step-Ups
8 Alt. Elbow Punches
8 BB Strict Press
8 Tuck-Ups
8 Scap Pull-Ups
8 Box Jumps
8 Kip Swings
STRENGTH
Shoulder Press for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Strict Press
(Score is Weight)
WORKOUT
“OPEN 12.3”
AMRAP x 18 MINUTES
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)
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