SWOD
6 sets of:
Bench Press x 6 reps @ 75%
Weighted Strict Pull Ups x 3 reps
WOD
5 rounds for time of (12 min cap):
15 Thrusters (95/65)
15 Pull Ups
……….
BURN
Complete as many reps as possible in 10 minutes of:
1-2-3-4-5-etc…
Wall Ball Shots
Box Jumps
– rest 5 min, then –
10 min to work your way back to zero from where you got to in part 1