A) STRENGTH
1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s.
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1″ Wider than medium grip

B) 3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
15/12 Calorie Row

L3: (10 Pull-ups)
L2: (Band Assisted Pull-ups) (20, 15)
L1: (Ring Rows) (Burpees – no box) (10 Cal Row)
15:00 Time Cap

C) EXTRA CREDIT
Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.

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