Part 1:

5 Sets

10 Bench Press 

20 second rest

Max Unbroken Strict Pull Ups OR Ring Rows

*Rest 2 minutes between sets, record highest weight of Bench Press

Part 2:

Every 2 Minutes for 5 Sets

1 Minute to work:

10/7 Cal Row

Max Rep Wall Balls

1 Minute Rest


Time to build some upper body stamina!  Don't look past the value of ring rows.  Part 2 is a gut check.  If you don't know how to workout with urgency, this is the one to give it a shot.  You need to be on those wall balls by the 30 second mark and no, do not put the ball down.