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Strength: every 1.30 for 9 rounds


10-5-3-1-1-1-3-5-10 reps of bench press


*3-5 strict pull-ups after every round


WOD: 8 rounds for time


10 dumbbell thrusters

15 sit-ups


rest :30 seconds between the rounds


Accessory: EMOM 9 min.


min 1: 10-12 dumbbell fly

min 2: 10/10-12/12 one arm dumbbell row

min 3: :45 seconds wall sit

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