Trainer warm Up 10 Min.!
Strength: Bench Press/Weighted Pull Up (25 Min.)
Warm Up to a heavy Bench Press Triple then
A: Bench Press 3-3-3-3-3 go heavy!
B: Weighted Pull Ups 3-3-3-3-3 go heavy!
(after each Set of Bench press perform 3 strict weighted Pull Ups. (Dumbbell or KB). Scale Pull Ups as needed. Strict Bodyweight-Kipping- Jumping-Ring Row.)
WOD (12 Min. max.)
“Death On The Minute”
1 Push Up Hand Release
1 Strict Pull Up/Kipping/Jumping/ Ring Row
10 Double Unders/5 Double Unders/15 Single Unders
add 1 Rep. each Minute. Minute 2: 2 Push Ups, 2 Strict Pull Ups, Double Unders remain @ 10Reps. for all rounds!
Score: Survived Minutes = Reps.
If you pass out before 12 minutes, rest 1 Minute and try to get your last successful round for the rest of the session.