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Sunday, March 30 

Part A. 

Black: 

Bench Press

2x5 @ 78%

2x5 @ 81%

3 @ 85%

1 @ 90% 

Rest 2:00-2:30 b/t sets 

Gold: 

Front Squat

2x5 @ 78%

2x5 @ 81%

3 @ 85%

1 @ 90% 

Rest 2:00-2:30 b/t sets 

WOD: 

Black: 

5 RFT (13m CAP)

12 Pull-Ups

12 Wall Balls (20/14 @ 10')

12 Box Jumps (24/20")

Gold: 

5 RFT

12 Ring Rows or Jumping/Banded Pull-Ups

12 Wall Balls (14/10 @ 9')

12 Box Step Ups (24/20")