Strength Bench Press 3 x 4 reps with pause, 3 x 4 touch and go: First three sets, use moderate weight with a slow and controlled descent, pause for a full second with bar lightly touching chest, then explosively drive bar to lockout. . Remaining 3 sets increase to challenging weights and perform at normal tempo.
WOD – AMRAP 7 Min.
10 Ring Dips (mod-box dips)
10 HRPU
20 Ab mat s/u
