Strength/Skill
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 8-10 reps
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes
WOD
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Ring Dips/Stationary Dips
10 Pull-Ups
15 Kettlebell Swings (53/35#)
Rest 60 seconds between sets and pick up where you left off
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