Warm-up
3 sets
50 Jumping Jacks
10 Wallballs
5-10 HR Push-ups
3-6 Strict Pull-ups
Weightlifting
Bench Press (6×2)
*20 min to complete
*Build to 90% of 1RM then drop back and hit 6×2@85%
Metcon
Metcon (2 Rounds for time)
2 sets each for time:
400m Run
10 Burpee Box Jump Overs (24/20)
20 Strict Ring Dips
10 Burpee Box Jump Overs
400m Run
Rest 3:00 b/t sets
