Strength
Back Squat (6×4 @ 80%)
Weighted push ups (6×4 @ 80%)
Complete a set every 90 secs of Back Squats and Bench Press. Alternate each movement of each set on the 90 secs for 12 sets total (6 sets each).
Metcon
50 box jumps 24/20
40 jumping alternate lunges
40 thrusters 20/15
30 burpees
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