Strength
a) Bench Press – 4×6 (heavier than last week)
b) Strict C2B Pull-ups – 3×10
—Alternate between the 2 movements with about 1-2 min rest between sets.
Conditioning
For Time
200m Sled Drag 100/45#
15 Ring Muscle-Ups
200m Sled Drag 100/45#
30 C2B Pull-ups
200m Sled Drag 100/45#
50 KB Swings 70/53#
WOD Notes: TD = 13-18 min. Sled Drag is to the entrance of first parking lot as you go up the hill before the fire hydrant then turnaround. You may scale Ring MU to 5-8 reps (3 min time cap) or do 30 slam balls if you were here everyday this week or 30 burpees if you missed yesterday. 