Strength

Floor Press  7 sets of 3 at 50% of your bench press 1RM

Tempo – Down 2 Count, hold for 1 count, explode up.  Max rest between sets is 30 seconds.

Then with the bar only – 50 “skull crushers” – Try to do these unbroken!

WOD

100 Slam Ball (40/20)

100 Pendlay Row (30% of deadlift 1RM)

Partition the work at your discretion.