Strength
Tempo Bench Press 7 sets of 2 reps(3 count descent, 3 count pause at bottom, explode back up) – heaviest possible,
WOD
Heavy Fran
15 Thrusters 115/85
15 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups