WOD: Every minute for 14 minutes, for total reps of KB’s and WB’s: Even minutes: 20 double-unders (scaled = 40 x SU) + X kettlebell swings Odd minutes: 20 double-unders (scaled = 40 x SU)+ X wall balls
STRENGTH: Bench press
Complete, 5 rounds:
3 x bench press superset with max rep strict pull/chin up
(Work up to a 3 rep max for the day in the bench press, and for the superset, odd rounds do pull ups and even round chin ups.)
*After your 10th set, perform, 1x max rep bench press with an empty barbell.
WOD: 5 rounds for time of: 2 x Rope Climbs 3 x Squat Cleans @ 80% of 2 RM 200m Run