Strength:
5x [ 5 Close Grip Bench Press + 7 Pause Ring Rows ]
Use the heaviest weight you can for each set. Rest as needed between sets. Perform as a super set, pause at the top of the ring row for 2 seconds). The ring rows should be moderate in difficulty.
WOD:
Complete as many rounds as possible in 13 mins of:
3 Weighted Strict Chin-ups, 35/26 lbs
5 Deadlifts, 275/185 lbs
7 AbMat Sit-ups
Post loads and rounds to beyond the whiteboard.
