Warmup
3rnds of:
10 Ring Dips
10 Box Jumps
10 Squats
Samson Stretch

WOD
1st
 Bench Press 5-5-5
1st set=65%of 1RM
2nd set= 75%of 1RM
3rd set= 85% of 1RM (5reps or more)

2nd
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

***Since we only have 3 GHD machines, floor GHD’s will be as Rx’D.