WOD 20140916

Strength

Bench Press (5 x 5)
Build up to a heavy set of 5 reps over 5 sets.  After each set,  do a set of MAX EFFORT PULL-UPS.
Pull-ups (5 x Max Effort (Strict))
Rest 90 Seconds, before you start you next set of Bench Press.  Aim to do at least 5-10 reps.

Metcon

30 Power Cleans (165/115)

Rest 1 min, then go straight into the next part..

3 Rounds
8 Burpees
8 Back Squats (165/115)
8 Chest to Bar