WOD

Gainz + Met Con:

Bench Press-70%x4 Sets(Sub Max Reps), 60%x1 Set (Sub Max Reps)
Strict Pull Up-8-12 Reps
Alt DB Hammer Curls*-10-20(Medium Weight)
Alt DB Hammer Curls*-Max Reps(Light Weight)

x5 Rounds: (*No Rest Between)
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Met Con:

Assault Bike-40 Cal
1 Arm DB/KB Thruster-30(15L/15R)70#-53#-M/44#-30#-W)

x2 Rounds:
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Conditioning

Double Under-50
Swings(A)-40(70#-53#-M/53#-44#-W)
Goblet Squat-30
Hand Release Push Up-20

x4 Rounds:
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