Strength Conditioning
40 Bench Press Repetitions (70/ 45 kg)
*Every Break: 15 GHD Sit-ups
Cap time 12 mins
Metcon
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (40/25 kg)
9 Burpee Box Jump Overs (60/50 cm)
Cap time 25 mins
Overload
For Time: 30 Kipping Handstand Push-ups