Starting out with strength. Then finishing with conditioning. For time. Barbell Bench press :15 min
5x5; rest :90 *RPE 8. Pair up, help each other switch out weights. 80% of 1 rep max
-10 DB squat swings in between each set.
50/35
3 Rounds:
-15/12 cal bike/rower
-5 hang power clean and press 115/75#
-5 OHS option front squats 115/75#
-50 DU’s 100 singles
rest 1:30 *each round
then: 3 Rounds:
-12 Box Jumps
-8 HS push-ups / box HS push-ups
-10 DB lunges 50/35# -or BB back rack 115/75#
-15 Box Dips
rest 1:30 min *each round