WOD
1st
Bench Press 3-3-3(or more)

2nd
3 Rounds for time of:
Ring Pushups, 25reps
Pullups, 25reps
Burpees, 25reps

COMPETITION TEAM
3 Rounds GHD
5 HSPU
10 OH Lunges

C&J – 5×1 (80-90%)
Clean Pull – 4×2
Front Squat – 5×1
Aim to add weight from what you used last week

ABS
50 Plate Situps
50 Bicycle Crunches (elbow to opposite knee)
1 min plank hold x 3
25 each side KB obliques