Strength
Bench Press/Ring Row
Bench Press 5RM, then 90% x 2 reps from failure x 1
-Between sets, complete 12-15 ring rows.
WOD
4 Rounds:
Pushups x moderately hard set
1:00 Rest
Toes-to-Bar x moderately hard set
1:00 Rest
Double Dumbbell Front Squat (50#/35#) x moderately hard set