Strength
5 rounds for reps
Bench press @BW max reps
pull-ups max reps
rest 3min
Conditioning
21-15-9 reps for time
Deadlift @100-70kg (scale weight if needed)
run 800m between sets
Wednesday
5 rounds for reps
Bench press @BW max reps
pull-ups max reps
rest 3min
21-15-9 reps for time
Deadlift @100-70kg (scale weight if needed)
run 800m between sets
