9-1-11

Complete 5 rounds of the following:

20 reps Bench press

20 reps Pull ups

* Not for time

* Bench Press – perform bench press using body weight. If body weight is too heavy, perform at 50% of 1 rep max. Ideally, the weight should be so much that you should be able to perform 20 consecutive reps on your first round.

* Pull ups – Perform as strict as possible. Kipping and butterfly after you can no longer perform strict. Scaled versions include: band-assisted, jumping and ring rows.