Warm Up:
10 hanging hip touches
20 push ups
10 scapula pull ups
10 push ups
5 strict pull ups (ring rows)
Pre Game:
Every 90secs for 9 mins: 2 weighted pull ups (scale 5 controlled megatives)
WOD:
Bench Press (body weight/ 70% body weight)
10-9-8-7-6-5-4-3-2-1
20 du’s after every rep round is completed, wod ends with 20 du’s
After Party:
max unbroken pull ups (set is only terminated when body touches the ground)