WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“What doesn’t Keeley you makes you stronger!”
30 Minutes AMRAP with a partner
Buy-In (one time at the start):
30 Bench Presses (each partner)
135/95 lbs Rx | 185/125 lbs Rx+ | scale as needed
(Both partners must complete their 30 reps. One works while the other rests.)
Then with the rest of the time, complete as many rounds as possible of:
Partners alternate full rounds
(Partner A does 1 full round, then Partner B does 1 full round, etc.)
12 Wall Balls 20/14 RX+ 30/20
3 Rope Climbs
6 strict Handstand Push-Ups (or 12 if scaling to kipping)
6 Chest-to-Bar Pull-Ups (scale to pull-up)
3 Bar Muscle-Ups (or scale to hardest pull-up)