Strength:
Close grip bench press: 3 reps every 30 seconds x 10, light and fast
WOD 1:
For time
30 Ring Muscle-ups
WOD 2:
EMOM Ascending Ladder +1
Death By thrusters (115/75#)
Minute 1 – 1 Thruster
Minute 2 – 2 Thrusters
Etc. until you cannot finish the thrusters within the minute
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