WOD

A.1 Close Grip Bench Press 4,4,4,4 rest 45 secs
A.2 Weighted Pullup x 1 rep into amrap Strict Pullups x 4 sets rest 45 secs
+
12 min amrap
4 C2B Pullups
8 Hand Release Pushups
12 Goblet Lunge Steps (53/35)
 
1Team Training
A. Behind the neck Jerk Balance 3,3,3,3
B. C+J up to 85% quickly; 2 x 3 reps @ 80% of 1 rm *not tng
C.  FS 4 x 3-4 reps @ 85%
D. Goblet Lateral Squats 3 x 8 per leg
+
12-15 mins of:
3 MU
20 secs Weighted Back Extension holds
3-7 Strict P-bar Dips
15 V-ups