WOD

Bench Press

Waveloading:
6 reps / 4 reps / 2 reps @ Moderate Effort
6 reps / 4 reps / 2 reps @ Tough Effort
Rest as needed b/t sets

Strict Pronated Pull-up

6 reps / 4 reps / 2 reps @ Moderate Effort
6 reps / 4 reps / 2 reps @ Tough Effort
Assuming weighted or adjusting based on athletes ability to perform reps in this style such as banded / ring row / etc.

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4 Sets @ Tough but managable effort

1 min AirBike
30s Hang Cleans @ 115/75
30s Pushups
Rest 1 min

Rest 5 mins +/- before next circuit

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4 Sets @ Tough but managable effort

1 min Rowing
30s STO @ 115/75
30s T2B
Rest 1 min

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Powell Raise

3 Sets x 10 reps/side @30X0
Rest as needed

Single Arm Overhead Carry

3 Sets x 100ft/side @ Moderate Weight
Rest as needed

Single Arm Passive Hang

3 Sets x 15-20s/side
Rest as needed

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