Strength


Bench Press (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

Strict Pull Ups 
*Superset 5x5 Strict Pull Ups

WOD


18 Min WOD
1 Mile Run (State Farm and Back)
With remainder of time Amrap of
15 HSPU
10 Ring Dips
15 KBS 53/35

Mod Key


P: Pike Push Ups, Mod Ring Dip, 26/20
RX: As Prescribed
C: 100' HS Walk, 7/5 Ring Mu's, 62/44

Extra Conditioning


5 Sets
10/8 Calories Sprint Assault Bike
6 Burpee Box Jump Over
30 Sec Rest

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Adductor Stretch (frog stretch)

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