1/21/15

Strength
Bench press

5/5/5/3/3/3 (working sets)

Pendlay row

5/5/5/5/5
@ 80 % of strict press max
Or 65-70% of bench press max(if you know it)

Metcon
21*-15*-9*
T2B
Burpee box jump (24/20)

*10 ring dips

Core: 1 min hollow hold
1 min arch hold
X2