Skill:
Push ups
3x18
Strength:
Bench press
10-5-5 warm up
5-5-5+ work set 65/75/85% of 90% of your 1 rep max from last week
Accessory:
Neutral grip dumbbell bench press
2x20
Stabilizer:
100 medicine ball partner tosses
Metcon:
10 HSPU
20 Pull ups
30 Kettlebell clean and jerks - 15 each side 24/20kg
40 Kettlebell farmer carry box step ups - 20 each side 20/16kg in each hand
50 Kettlebell swings 32/24kg
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