Warmup:

Grab 15#/10# plate

2X:

10 Plate Ground to OH – See video below, courtesy of Train FTW

10 Plate Halos – See videos below, courtesy of Functional Bodybuilding

10 Sit Ups w/plate

10 Push Ups on plate

8 Lateral box step overs

WOD:

5 Rounds:

6 Weighted Strict Pull Ups (Hold 14/10 med ball between feet)

12 Box Step Overs (20″ box) w/single DB (50/35)

18 DB Bench Press (50/35)

24 Weighted Sit Ups (14/10 med ball)

Videos courtesy of Primal Fitness Centers and Mayhem Fitness, respectively.

With the med ball weighted strict pull up, you hold the MB between your feet and perform the strict pull up. For the Single DB Box Step over, you can hold the DB however you want.  The most efficient way would likely be on your shoulder and do lateral step overs.

Scaling Options:

Weighted Pull Ups -> Strict Pull ups -> Buddha Pull Ups

DB weight -> 35/25 (ELITE: 70/50)

MB weight -> as needed (ELITE: 20/14)

Cool Down:

Scorpion Pose – 1 min per side

Kneeling Shoulder Stretch on box – 2 Min