WOD:
Part 1:
DB Bench Press w/ semi-supinated grip
4×6, HEAVY
Part 2:
For Time:
30 Manmakers (50/35)
Pushup
Row
Pushup
Row
Squat Clean
Thruster
OR
Pushup
Row
Pushup
Row
Power Clean
Front Squat
Push Press
STRENGTH:
Part 1:
5 Rounds. 1 sled push – 10 GHDSU – 10 banded pull ups
Part 2:
3X10 3way Bicep curls + Banded curl 21-15-9 Push Press 165/115 + Deadlifts 255/205