Strength
Bench Press Heavy 3’s, go for a max if your feeling good. Mix in strict pull ups or ring rows if you are NOT maxing out.

WOD-

Workout 12.4

This wod was in the open in 2012 and 2013

 

12 minute AMRAP
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups