Strength
Bench Press – Work up to a new 1RM, then do 3×5 @85%+
Conditioning
15 Min AMRAP
5 Deficit HSPU 7/3″
10 Hang Power Cleans 165/105lb
15 Burpees
Midline
4×30 sec GHD Sit-up Hold (heaviest weight possible)
WOD Notes: Score is total reps. HSPU are 3 45’s each side for men / 2 45’s each side for women. You may scale the height if necessary (you should be able to do 5 HSPU within 60 sec each round). You may also do 5 DB strict presses each round. HPC weight is slightly over 50% of your 1RM. You should choose a weight to where you can do all 10 reps in a row.
