12.14.24 WOD

2 Rounds For Quality
10 Band Pull Aparts
5 Up downs
10 mini band walks each direction
5 Monsterband Air Squats
:10 Sec Dead Hang
5 Scap Pull Ups

Bench Press
4 Sets:

12 Bench press
10 Inverted barbell row (underhand, feet elev if able)

Rest 60seconds between sets

Complete your 12 bench press unbroken. The last 3 reps should be challenging of each set. Then pull your bench out and complete your inverted BB row. If you can, elevate your feet on your bench!

Then..

16 Min AMRAP:

200m Row/ski
4 DB Thrusters
6 Burpee to target
8 Farmers hold lunges
10 Pull-ups