Warmup
Strength
- Close Grip Bench Press
- 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
- 5 working sets, 5 reps @ ~70-80% 1RM
- Pendlay Rows- 5 sets of 5 reps
- Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.
Conditioning
- 5 rounds- 7 chin ups, 8 push-up to renegade row, 9 standing olympic bar curls (in the squat rack), 10 box jumps
- Prescribed rest (b/t rounds)- 30-60 seconds
SwoleFIT 
Are you going to incorporate that swinging pullup, from the renegade row video in one of the next WODs? Its way more beast than kipping pullups.
hahaha of course– thats how tarzan gets swole
for anyone interested, here’s my numbers:
close grip- 205 lbs
conditioning- 8:15, 12 lbs renegade rows (i went light weight here, focused on speed and maintaining form), 70 lbs curls