Who lives here? I'm comin' to get who lives here! You owe me lobster money!

Strength

Speed Bench with a wide grip

9x3 @ 65-70% of 1 RM

Same weight for all sets
We are looking for SPEED! Bar comes off the chest fast with good form

WOD

For Time

10 Russian pop-ups
20 Power Snatch 135/95
30 Push-ups (HR)
40 Box jumps 24/20
50 Butterfly sit-ups