08-03-2016

A1. Bench Press: 5-5-3-3-1-1 Work to a 1RM if you have at least 3 months of CF experience, if not, work to a 3rm

A2. Strict Pull-up: 3 reps x 6 sets

+

15 Minute AMRAP

15 Ball Slams

12 Burpees

9 Cal Assault Bike

rest 1 minute between rounds