Strength:

Bench  Press:

  • Find a 10RM
  • 10 @ 95% of 10RM
  • 10 @ 90% of 10RM
Conditioning:

For time:

  • 1 K Row
  • 30 Thrusters (95/65)
  • 30 TTB
Extra:

Pull ups: 3xME

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