Strength
6×3 Bench Press @90% 1RM…Super Set with 6×5 (5 each arm) 1 arm DB/KB bent over row
WOD
For Time:
50 Push Ups
25 Deadlifts (225/155)
30 Push Ups
15 Deadlifts
10 Push Ups
5 Deadlifts
***9 Min Cutoff, so scale accordingly***
FitWOD
5 Rounds
5 Cal AB
10 Pushups
15 SLSU
100m Run
