Strength:

2RM wide grip bench press

– 20’ to establish

Conditioning:

10’ Time cap

10-9-8-7-6-5-4-3-2-1

Pull ups

Push ups

Toes to bar

Accessories:

5×1 1RM tempo Bench Press(31X)

3×8 DB Tate press(Williamson press)

6×2 Weighted Strict Pull Up

6×2 Weighted Ring Dips

4×20” MB static leg raise 

Cardio:

For Time:

20’ AMRAP

500m Ski erg

50 double unders

3 wall walks

1 rope climb