Strength – Bench (base percentages off of 90% of 1RM+5#)

(70% x 3, 80% x 3, 90% x 3+)

WOD –

15 Min EMOM

  • 15 Pushups (hold plank remainder of minute)
  • 10 Pullups (hold plank remainder of minute)
  • 8-12 Cal. Assault Bike

Post –

3 Rounds:

12 V-ups

16 GHD Weighted BAck Extensions