WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 1RM bench press w/ 3sec pause

Then

Superset

5×3 bent over rows AHAP

3×2-3 bench press @ 3s pause 1RM

For time-

30-20-10 reps of:

Handstand push-ups

Pull ups

RX’d plus = strict HSPUs and C2B pull-ups

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank