Strength
a) Bench Press – Work up to a 1RM, then do 4×3 (heavy)
b) Strict C2B Pull-ups – 4×8
Conditioning
6 Rounds (interval style)
5 Ring Muscle-Ups
12 KB Swings 70/53#
10 Burpee Box Jump Overs 24/20″
—Rest 1 minute between rounds
WOD Notes: Each round should be between 1-2 minutes (95% effort each round). Scaling for MU are 2-3 each round or 8 GI Janes. KB Swings should be unbroken every round.
