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A. Close grip bench – 5-5-5-5; as heavy as possible, heavier than last week
B. Pull-aparts – 10 x 4 sets
C. WOD choices:

Pace should be consistent. Try to focus on breathing and staying calm. Not looking for you to do as many rounds as possible by going too fast(Yes I know it says AMRAP). Let your breathing dictate your pace. This should be cardio. you should be able to breath through the whole 15 min.

“Alpha”
AMRAP 15
30 russian swings@70/53
40 no-push-up burpee box jumps@24/20
400 meter run

“Bravo”
AMRAP 15
30 russian swings@53/35
40 no-push-up burpee box jumps@24/20
Run 400 meters

“Charlie”
AMRAP 15
30 russian swings@53/35
40 no-push-up burpee box jumps@20/16
Run 400 meters

“Delta”
AMRAP 15
20 russian swings@35/25
20 no-push-up burpee step-ups
Run 200-400 meters