Every 90sec – 10rds:

1 CL Pull + 2 HPCL (2sec pause AK on each rep)

Then,

3rds for time

10 CL/J (155/115 any style)

Run 300m

Strength WOD

Bench Press – 3×5 @70-75% (or 85-90% of last week’s #)

Alternate:

1. Ring Dip (sub bench dip if needed) – 3×15 UB (use band if not UB)

2. 1-Arm Ring Row – 3x10R/10L

3-Way Raise (Bent/Lateral, Standing Front, Standing Lateral) – 4×8 each direction, slowly

“Brevity is the soul of wit.” -William Shakespeare