Strength
Bench Press (tempo) – 5×3 @ 75%+ for all sets
—5 sec count down / 1 sec count hold on chest / drive up hard
Conditioning
5 Rounds For Time
15 Wall Balls 30/20#
1 Pull-up Complex
12 Box Jump Overs 30/24″
WOD Notes: Time domain for this WOD is 8-14 minutes. Pull-up Complex = 2 Strict C2B + 4 Kip C2B + 6 Kip Chin over Bar (try to hang on to bar for all 12 reps). You do not have to stand all the way up on the box.
Ryan M – Burning through 15 cals on the ski erg!