A. Build
A1. Bench Press – Heavy 5
+
-15% for max reps
A2. Choose One:
WTD Chest to Bar Pull-Ups – 1/2 your max reps
WTD Pull-Ups – 1/2 your max reps, use a band if needed
Chest to Bar Pull-Ups – 1/2 your max reps
Pull-Ups – 1/2 your max reps
Negative Pull-Ups – 2-3 reps
Modified Pull-Ups – 5 reps

Choose one movement from A2 and do it each set building up to your heavy 5. After you complete your max set of bench at 15% less do a max set of chest to bar, pull-ups, or modified pull-ups to failure. If you used a vest do not use it for the max set.

*WTD Pull-Ups should be done only if you were able to do at least 15 reps
**After your max set of bench complete a max set of pull-ups. If you did them weighted complete the set in-weighted

B. Condition
20/15 Cal Row
15 TTB
60 Wall Balls@30/20
15 TTB
20/15 Cal Row

8 min cap

Extra
Top of the dip hold – accumulate 2 min in 3 min
Bottom of the dip hold – accumulate 2 min in 3 min

*if you have completed these before in under the 3 min mark add weight