Strength: Every 1:30 for 8 rounds
4-4-3-3-2-2-1-1 paused bench press (with a second pause at chest)
4-4-3-3-2-2-1-1 touch and. go bench press
WOD: 4 Rounds for time
10 pull ups (x1.5 jumping pull ups)
15 front squat (40/20)
20 kettlebell swings
25 sit ups
rest :30 between rounds
Accessory: 3 Rounds
10 dumbbell pullover
20/20 single leg wall sit
30 seconds dead hang hold
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