Strength
Bench Press – 5×3 @ 85%
Conditioning
7 Rounds (interval style)
5 Push Jerk (75%)
10 T2B
12 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = Each round should last 60-75 seconds. PJ weight should be heavy for 5 unbroken reps. If you can’t do 10 T2B (physically touch the bar) in less than 30 seconds, either scale the reps to 5-7 or do 8 cal ski erg. Each round is 95% effort, so DO NOT hold back! You have 1 minute rest between rounds, so recover then! Subtract 6 minutes from your time at the end & record that.