Strength
Bench Press (close-grip) – 5×5 @ 75%+
—Only one finger inside knurling. Work up to 5RM.
Conditioning
For Time
1000m Row
30 KB Swings 88/53#
12 Ring Muscle-Ups
20 KB Swings 88/53#
9 Ring Muscle-Ups
10 KB Swings 88/53#
6 Ring Muscle-Ups
1000m Row
WOD Notes: Scaling for MU are less reps each round, banded bar MU (only if you are close to getting a MU). 2nd scaling option is to do 12 Strict Pull-ups & 12 Bar Dips. 3rd scaling option is to do 20 Cal on the ski erg each round.
***8 more days until the 2015 CF Games Open***