Skill/Strength – 4 sets of KB bench press – 8 reps per set with a 3 seconds concentric and 3 second eccentric phase – This will be performed with a partner on a flat bench every 2 min for 8 minutes.
WOD
3 Rounds of:
60 second max burpess
60 second rest
60 second Hollow Body Rock
60 second rest
60 second hand stand walk or nose-to-wall static hold
60 second rest
60 second DU or 2 to 1
Score = Burpess + Hollow Rocks + 5 points for 45 seconds or more hold or 10 meters or more walk + DU
