Strength
Bench 3x3@70/80/90
Based off 90% of your 1RM that you have added 5# to
Assistance
Incline DB press 3x10
DB shrugs 3x10 (1s squeeze at top)
WOD
70 pull ups for time*
*Every break row 250 m
Cap: 12 min
Bench 3x3@70/80/90
Based off 90% of your 1RM that you have added 5# to
Assistance
Incline DB press 3x10
DB shrugs 3x10 (1s squeeze at top)
WOD
70 pull ups for time*
*Every break row 250 m
Cap: 12 min