Strength
Bench Press – Work up to a heavy single, then do 1×20 (58-65%)
—Try to make it as close to a 20RM as possible
Conditioning
For Time
50 Cal Row
1 Rope Climb 20ft
50 KB Swings 70/53lb
1 Rope Climb 20ft
50 Box Jump Overs 24/20″
1 Rope Climb 20ft
50 T2B
1 Rope Climb 20ft
50 Cal Row
Assistance
3×15 Back Extensions (weighted)
WOD Notes: Scaling for RC are 10 Strict Pull-ups (especially if you missed yesterday) or 12 slams 50/30lb. You may scale reps of T2B if 50 will take you more than 4 minutes.
Coach Eric doing T2B