Max Effort Upper
WOD
Strength
Bench Press (1RM Close Grip with micro band )
Special Strength
3 x Max Reps close grip floor press @ 50% 1RM Bench press
Special Strength
4×10 DB Roll Back Extensions on Floor
Midline
3×50 standing heavy band crunches
Finisher/Recovery
100 Banded Push Downs
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders