Strength:
Dynamic Effort Bench
1: 9×3 every 30 sec w/ 210+40# chains
Conditioning:
3rds:
7x Muscle Ups
21x thrusters w/ 35# DB’s
5:10
Auxillary work:
3rds:
10x close grip bench w/ 2x 50# kb’s attached to 15# training bar w/ green bands
25x weighted situps
25x glute ham raises
CCfitness 
Me and my buddy have been following your programing for 3 weeks now, and it’s awesome!! I was wondering when you were going to post up some new Wods??
sorry its been so long…injuries, work, and other stuff coming. Keeping up, enjoy let me know if you have any questions.
BP