Strength
5-5-4-4-3-3-2-2 Strict or weighted pull ups
WOD
2 Rounds for Time:
50 DU (2x singles)
25 Bench Press (135/95..can do on a medball if not enough benches and you feel confident)
50 DU (2x singles)
25 Ring Rows
50 DU (2x singles)
5 Ring MU
Fit WOD
16min AMRAP
25 DU’s (2x singles)
20 SLSU
15 Russian Twists (25/15 Slam ball)
10 Ball Slams (25/15)
5 Push-ups
