Strength
21-15-9
Bench Press @135
Pull-Ups (No butterfly)
9 minute cap
Conditioning
9 minute clock
25 wallballs
25 burpees
Max shoulder to overhead - Men - choose either 135/115/95, Ladies, 115/85/65
25 burpees
25 wallballs
The score is total load moved. You post no score if you don’t finish the burpees and wall-balls prior to the 9 minute time cap.
Cash Out
Barbell Curls
OH Tricep Extensions/Skull Crushers
Hollow Rocks
3 rounds - 15 reps each