Friday 9/5

Fitness: 
Strength- 
A1. Close grip bench press 
4 sets x 8 reps 
A2. Strict ring rows 32x1 tempo
4 sets x 6 reps 
A3. Arch rocks 
4 sets x 20 reps 

Wod: 
12 minute amrap 
15 wall balls 
10 k2e
5 Deadlifts (225/135) 

Performance: 
Strength- 
A1. Close grip bench press 
4 sets x 8 reps 
A2. Weighted pull ups 
4 sets x 3 reps 
A3. Arch rocks 
4 sets x 20 reps

Wod: 
12 minute amrap 
15 wall balls 
10 t2b 
5 Deadlifts (315/185)