Warm Up: – AMRAC 8
5 burpees
5 strict pullups
30 sec PVC stretching
30 sec DU/SU
WOD: – 0:00 – 3:00
3 Rounds:
3 pullups
4 pushups
5 situps
3:00 – 6:00
3 Rounds:
4 pullups
6 pushups
10 situps
6:00 – 9:00
3 Rounds:
5 pullups
8 pushups
15 situps
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 5 additional situps.
Strength: – Shoulder Press
10 – 8 – 6 – 4 – 2
