Strength
a) Bench Press – 3×10 @ 70-75%
b) Strict C2B Pull-ups (close grip) – 3×10 (use weight if 10 is too easy)
Conditioning
For Time
100 Double Unders
30 Thrusters 95/65#
20 Ring Muscle-Ups
30 Thrusters 95/65#
100 Double Unders
Scale #1 – 2 Rounds
50 DU
15 Thrusters
3-5 Ring MU
15 Thrusters
3-5 Ring MU
Scale #2
100 DU or 200 Singles
30 Thrusters
30 GI Janes
30 Thrusters
100 DU or 200 Singles
WOD Notes: TD = 8-13 minutes. Scale #1 = Athletes who have Ring MU, but 20 is too many in a row to where you will lose intensity (so it’s broken up into 2 rounds). Scale #2 = Those who don’t have MU yet.