Strength
Bench Press – 5×4 @ 87.5% + 1 set max reps @ 65%
Conditioning
4 Rounds For Time
10 Push Jerk @ 60%
20 T2B
500m Row
WOD Notes: TD = 14-18 minutes (Time Cap 20 min). Jerks should be unbroken each round, but should get difficult by the last round. T2B Scale = 10-15 reps (should take about 60 sec).
Assistance Work
Strict Pull-ups: Accumulate 30 reps in the least amount of sets (sub: negatives)
—use a weight if you can do more than 10 in a row
