Strength
Bench Press – Work up to a 1RM, then 4×3 @ 85%+
Conditioning
5 Rounds For Time
15 Burpees
12 C2B Pull-ups
15 KB Swings 70/53#
*Parking Lot KB carry after each round
WOD Notes: Time domain is 12-18 min. You may scale C2B to chin over bar pull-ups. Perform KB Swings in the front by the whiteboards. You must go right from the KB swings to the parking lot run without putting KB down. You will run down the parking lot around the corner until you reach the end of the building them turnaround and come back in. I would recommend carrying the KB on your shoulder (please do not drop KB outside on the pavement).
Matt “Superman” carrying the 70# KB