Move

2) 5 Rounds x AMRAP 3:
200m Row
10 Abmat Sit Ups
Max Bodyweight Movement
*Rest 1 Minute Between Sets

Round 1: Plank Shoulder Taps
Round 2: Push Ups
Round 3: Knee Push Ups
Round 4: Burpees
Round 5: Plank From Knees

Train

1) Bench Press
4 x 3 Bench (building)

2) Brownie Points
5 Rounds x AMRAP 3:
300/270m Row
20 GHD Sit Ups
Max Bodyweight Reps
*Rest 1 Min. Between Rounds

Round 1: Wall Walks
Round 2: Strict Handstand Push Ups
Round 3: Kipping Handstand Push Ups
Round 4: Burpees
Round 5: Push Ups

Stimulus

1) You will be building over 4 sets of your 3 bench press. Aim to finish your last set around 80-85% of your 1 RM. These will get fairly heavy so have a spotter near just in case. This is not meant to be a failure set, just a heavy set.

2) In each 3:00 window, you are starting with a row and sit up buy in, then accumulating as many reps of the bodyweight movement for that round as possible. This movement changes each round, getting progressively easier in variation. You are aiming to have at least 1 minute on the bodyweight movement each round.

Extra Credit

200 Banded Pull Aparts