Open Gym: 9am-noonLift: 10:30-11:15am 

Team WOD: 11:15am 

Lift:

Bench 

Work up to 5RM 

Plus 

2 drop set 

5@ 95% of 5RM 

5@!90% of 5RM 

Then 

3×10 barbell bent over row AHAP 

Team WOD:

Teams of 2:

60 handstand push-ups*

20 bar muscle-ups**

100 cal row

60 power cleans 95/135 

Split whatever way you like

*scale: less ROM, partner assisted or 120 push ups 

**banded or jumping, 40 pull ups