Strength
Bench Press – 5×5 @ 80%+
Conditioning
5 Rounds For Time
1 Pull-up Complex (3 Strict C2B, 5 C2B, 7 Chin over bar)
12 HR Push-ups (deficit between 45lb plates)
15 Box Jumps 24/20″
Extra Work
Tabata Air Dyne (don’t worry about counting calories or distance)
Midline
4×25 Weighted Sit-ups
WOD Notes: You may kip the 5 C2B & 7 Chin over bar pull-ups. If you cannot do strict unassisted pull-ups, you will use a band & do 10 strict pull-ups each round. Scaling for Push-ups are elevating your hands on a box. Your hips must be in line with your chest for the push-ups to count (no snaking). No rebounding is allowed on the box jumps!
