Strength
Bench Press
5 Sets
8 Tempo Dual Dumbbell Bench Press (rpe 7-8) (3111)
8 Tempo Snatch Grip barbell bent over rows after each set (rpe 7-8) (2121)
-rest 2 minutes between sets-
WOD
4 sets (2:30 AMRAP)
12/10 Cal Ergo
5 Bar Muscle Ups (Scale 10 Kipping Chest to Bar)
Max Wall Balls (9/6 kg) in Remaining Time
*Rest 2:30 btw sets
*Score is total Wall Balls