Strength:
Bench press
5-5-5-3-2-5
Metcon:
"Black jack"
Push ups
Sit ups
So, its just like the good old gambling game.
Black jack always equals 21.
Start with 20 push ups, 1 sit up, then 19 and 2, 18 and 3, 17 and 4, all the way down till you finish with 1 push up and 21 sit ups.
Scaled version "Snake eyes" always adds up to 11
Oh and yes, I did plan heavy bench on the day we do 200+ push ups.
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