Warm up: 2 rounds
:30 seconds/a side single leg jump rope + 10 PVC pass throughs + 10 OH Squat + 10 pushup + 15 air squats + 5 pull ups
Strength: Superset
Bench Press: 7@73% – 7@75% – 7@77% – 7@80%
Strict Pull Up: 4×6 (Weighted optional)
rest 2mins after each superset
Wod: Every 3Mins For 18Mins
Run 200M + 6 Sandbag Clean (100/75)
Extra Credit: 3 rounds
5 L/R KB Cossack squats + 5 L/R Single Arm DB Bench