WOD
Strength
E4.5M x 4 sets:
-Pause bench press x 5 w/ :3 pause at chest, start light and end at a tough weight
-DB lat pull overs x 10
-Banded face pulls x 12-15
Metcon
7 rounds for time:
7 deadlifts
7 hang power cleans
7 thrusters
RX 95/65
RX+ 135/95