Skill:
Push ups
3x26
Pull ups - max effort
Strength:
Bench press
5-5-5-3-1+
Accessory
Laying tricep extension
3x15
Stabilizer:
100 your choice
Metcon:
55 thrusters 60/42.5kg
55 box jumps 24/20inch
*sets of thrusters must be divisible by 5, or you owe 5 burpees for each set broken before you start box jumps
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