Warmup: ROM, 200m run, 15 wide pushups, 15 narrow pushups
Strength: Bench Press
Warmup 5/5/3 @ 40/50/60
Work: 5/3/1+ @ 75/85/95 of 1RM
WOD: For time
30 box jumps (30/26″)
30 pull-ups
30 kettlebell swings (53/35#)
30 lunges with barbell (95/65#)
30 knees-to-elbows
30 push press (95/65#)
30 hip extensions, holding plate (25/15#)
30 wall ball (20/14#)
30 burpees
30 double-unders
Cooldown: roll and stretch
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