Wednesday

Part 1- Every 1:30 for 13:00 (8 Rnds + 1:00 rest)

     A. Rounds 1-4

     5 Bench Press at 80-85%

     1:00 Rest 

     B. Rounds 5-8

     10 Strict Pullups*

     As many strict reps as possible in 1:00 for the

     last round.

Part 2- Conditioning

    A. Every 2:00 for 10:00

        20/15 Cal SPRINT on Machine

         At 10:00

     B. For time- 5:00 Cap

        30 Double DB Hang Snatch (50/35)

        100 Double Unders

*Hardest Variation you can do. They do not have to be unbroken. Add weight if you can do more then 5 strict pull-ups without a band