Strength
A1) Strict Pull up 3-5 reps @20×1 / BOR with extra reps!
Rest :60
A2) Bench press 3-6 reps @30×1
Rest :60
X6
Metcon
Emom x 8:
:10 – :20 all out sprint
Then for time:
20 to 2 (20,18,16..)
Push Ups
Ring Rows / BOR
Russian KB Swings
Finisher:
Emom x 8:
:10 – :20 all out sprint
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