Strength
Bench Press – Work up to heavy single (95%), then do 3×5 tempo @ 70% (5 sec count down/explode up)
Conditioning
6 Rounds For Time
50 Double Unders
8 Strict C2B Pull-ups
250m Run
WOD Notes: TD = 14-19 minutes. DU scale = 100 singles. Scale for Strict C2B = strict chin over bar (no kipping). If you can’t do an unassisted pull-up, use a band that will be difficult for 8 reps each round unbroken. 