A 12 min to find 5RM Close Grip Bench Press....

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Strength

A 12 min to find 5RM Close Grip Bench Press

2 min rest between sets

F: 10 Reps @30x1 Tempo (same weight for all reps)

P/S: Build to set of 5 w/ 30x1 Tempo

B. 8 min to find Max Strict Pull-ups in 3 sets

F: Ring Rows

P: Strict Pull-ups

S: CTB Strict

*score total of all 3 rounds

Conditioning

Baseline

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Finisher

Competition

3 x 5 HSPU (5 Second negatives)

3 x 10 Kip Swings