SWOD:

A. Bench Press 3×5

B. Banded Tricep ext. 3×12

C. Strict Toes To bar 3×6

D. Strict Pull ups 3×6

WOD: For Time

21-15-9

Sit Ups

Russian Swings

18-15-9

Sit Ups

Ring Dips

15-12-9

Sit Ups

Ball To Shoulder