Strength
Bench Press – 7×2 @ 90% + 1 ME set @ 70%
Conditioning
For Time
Run 800m
9 Ring Muscle-ups
2 Rope Climbs 20ft
7 Ring Muscle-ups
2 Rope Climbs 20ft
5 Ring Muscle-Ups
2 Rope Climbs 20ft
Run 800m
WOD Notes: TD = 11-17 minutes. Scaling for MU = GI Janes 15-12-9 by round. Scaling for RC = Climb to 15ft or 1 Lap sled Pull (full length of rope).