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