11/18/15

Strength:

Bench press
5×5 working sets @70-75%

Strict pull ups
5×5 (weighted)

Metcon:
30 ghd sit ups or t2b
50 Double unders
30 dead lifts (225/155)
50 double unders
30 bar facing burpees
50 double unders
30 t2b or ghd sit ups