Strength

A) Bench Press: 3 sets x 8 reps / 65-70% 1RM / 1-2 min rest

SUPERSET 3 rounds (Rest 30-60 sec)

B1) Bear Crawls x 1 length forward, 1 length backward

B2) Hollow Hold x 20 sec hold

Bear Crawls back stays flat and hips level.

WOD

4 Rounds for time

10 Pullups
15 Single DB Box Step Ups
20 Single Clean and Jerks

Cash Out:
50 Supermans