WOD
Strength
Close Grip Bench Press: 6 sets of 8 building to a heavy set
Conditioning
5 Rounds:
20 Wallballs (20/14)
10 Over the Box Jumps (24/20)
1 minute rest
Extra
Alternating:
Ring Dip, weighted as able: 3×8, strict
Bent row: 3×8+max hold at chest after last rep
Parallette Pushups 3×10-15
3 sets – 30 ft. partner HS walk
-Kick into HS and have partner set feet to perfect straight body and walk