WOD
Strength
Bench Press: 3×3 up to 3RM, then drop 15% and complete 2 sets of 3
Conditioning
EMOM x 30 min:
0:00- 15/12 Cal Row
1:00– 15 AbMat Situps or 10 GHD sit ups
2:00– 40ft Weighted OH Lunge
Use plate, KB, or DB for OH lunge
Extra
5 sets: 5 Kipping PU + 5-10 Butterfly CTB as able
(Focus on consistency of kip!!!)
Accumulate 25 Strict TTB