Strength
3-3-2-2-2-3-3 Bench Press working up to 90% 1 RM
WOD
5 Rounds for Time:
20 Pull Ups
20 Push Ups
20 Calorie Row
ADV WOD
9-6-3
Clean (power or squat) (205/145)
Ring MU
TEC WOD
100 AB Calories
**Every minute do 6 Burpees, start with burpees then ride until next minute, 6 burpees, etc…until you reach 100cals
