Strength
Bench Press:
– Heavy Single (10 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
For Time:
30 Pull-ups (S1; 40 Ring Row)
30 Dumbbell Back Rack Squats (22.5/15 kg)
30 Burpees
-Rest 1:00-
20 Chest to Bar (S1; 30 Pull Up; S2; 40 Ring Row)
20 Dumbbell Goblet Squats (22.5/15 kg)
20 Burpees to target
-Rest 1:00-
10 Bar Muscle Ups (S1: 15 C2B – S2; 20 Pull Up ; S3; 30 Ring Row)
10 Dumbbell Sumo Squats (22.5/15 kg)
10 DB Facing Burpees