Warm-Up:
Box Jump: 10 x 2, 80-90%
Strength:
Bench: 5, 5, 5, 5, 5RM
A1. CG Floor Press: 3, 3, 3, 3, 3
A2. Weighted Pull-ups: 3, 3, 3, 3, 3
10m
Overhead Yoke Walk: As heavy as possible
Conditioning:
For Time:
50 Burpee Pull-ups
50 Ring Dips
*Divide the reps up as desired.
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