Strength:
Choose one of the following options:
A. Bench Press: 5×3
B. Bench Press: Find 1RM, then -20% for 2×3
Conditioning (Practice):
Part A.
5 min AMRAP:
- 10 Ring Rows
- 10 Front Squats (135/95)
2 min Rest/Transition
then,
Part B.
5 min AMRAP:
- 10 Box Jumps/Step Ups
- 10 RKBS (70/53)