Warm up
2 Rounds
200 m run
10 Push Ups
10 pass throughs (pvc)
10 figure 8’s (pvc)
10 kip swings
Strength
Bench Press (20 Minutes)
6 x 2 @ 80% of 1RM
5 pull ups after each set of bench press
Metcon
For 3 rounds:
3’ AMRAP of:
5 Pull ups
10 Russian KBS (athlete picks load)
15 Push ups
*rest 3’ between each round