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WOD
Strength
Bench Press: 5×5
Seated DB Strict Press: 5×8
Conditioning
5 Rounds for Time:
20 WallBall (20/12)
10 Toes-to-Bar
10 Power Clean (135/95)
Extra
Work to 3RM weighted Pullup
then 1 set of max UB C2B
5 steady rounds – focus on perfect movement, not speed
– 10 hollow/arch swings
– 8 strict ring dips
– 6 alt. pistols
– 40 sec. freestanding tripod HS hold
After Cond. – 80 situps