Warmup

• For Time @ 75%
• Row 1000m/850m
• 25 Push Ups
• 25 Ring Rows
• 25 BJSD 24/20″  
  
• Row https://youtu.be/gON7XC5WxCM
• Push Ups https://youtu.be/9QTESdxFOsI
• Ring Row https://youtu.be/EN6ubEkzMC0
• Box Jump Step Down https://youtu.be/P9KY1d_86aI

A) Strict Press

Build to a 1RM
Demo video https://youtu.be/_aISMzimYEA

B) Weighted Strict Pronated Pull-Up

Build to a 1RM
Demo video https://youtu.be/chJcUHfhlHc

C) For Max Reps

• 3mins AMRAP
• Strict Pull Ups
  
• rest 2mins
  
• 3mins AMRAP
• Strict Handstand Push Ups
  
• rest 2mins
  
• 3mins AMRAP
• Kipping Pull Ups
  
• rest 2mins
  
• 3mins AMRAP
• Ring Push Ups 
  
• Strict Pull Up https://youtu.be/gfRjCi4JSM8
• Strict Handstand Push-up https://youtu.be/ic8cg0SQ8A4
• Kipping Pull Up https://youtu.be/4LyN4kwzM2I
• Butterfly Pull Ups https://youtu.be/59JPn8yA_Ug
• Ring Push Up https://youtu.be/ftHel6bBnFM

D) EMOM x 15mins FUN

• 1st – 50 Double Unders
• 2nd – 10 Dual KB Snatch (choose an unbroken weight)
• 3rd – 12 Dual KB Push Press (every 3reps perform a 5m front rack carry before continuing) 
  
• Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
• Double Unders https://youtu.be/3SN4_WAVwL8
• Dual Kettlebell Snatch https://youtu.be/hsDyP2dKHDY
• Dual Kettlebell Push Press https://youtu.be/ekNrVv6G5v8

Cooldown

Coaching Points

The time is here! Week 12 means intensity, testing, benchmarks, and “FUN!” You have earned it. The work has been put in. Trust yourself and get in the gym and see what you are made of. This is the place to be vulnerable and “let your hair down” and go for it. Take risks, be mindful of what your body is telling you, and push through mental obstacles. I can’t wait to hear from you all and see what lessons you have learned along the way.

Regards,
Coach Khang