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A1. CGBP(Close Grip Bench Press) – 6 x 5 sets; building to your heaviest
A2. Choose One:
Strict Chest to bar Chin-Ups – 3-8 x 5
Strict Chin-ups – 3-8 x 5
Chin-Up hold :10-:20 sec + Slow Lower – (1+1)x2-3 x 5
Supine Grip Inverted BB Row – 6-10 x 5
B. WOD Choices:
“Alpha”
AMRAP 16
10 Toes to Bar
10 Ring Dips
100 Meter Run
Rest :30 Sec

“Bravo”
AMRAP 16
6 Toes to Bar
3-6 Ring Dips
Run 100 Meters
Rest :30 Sec

“Charlie”
AMRAP 16
6 Toes to Bar or 10 Knees to Chest
Max Time Ring Support Hold
Run 100 Meters
Rest :30 sec

“Delta”
AMRAP 16
10 Hollow Rocks
6-10 HR Push-Ups
Run 100 meters
Rest :30 sec