Strength

Bench Press

6×3  Progressive loading work to a heavy triple

*Practice Kipping pull-ups in between sets*

WOD

For Time

-60 Calorie Row

-60 Push Press 75/55

-40 Box Jumps

-40 Snatches 75/55

-20 Handstand Push-ups

-20 Burpee Pull-up

Extra Credit

3x Max Pull-up hold (chin over bar)