Warm up:
3 sets
15/12 cal skierg
10/10 single leg glute bridge
10 strict press w. Barbell
30” flutter kicks
Strength:
Bench Press
Build to set of 5 @rpe 8
then
4x5 80-90%
Dumbell incline bench press
4x10 rpe 8
Metcon:
wall ball
box jump overs step down
after each round 5 reps snatch 70/50 kg
Accessory:
Every 2 min x 3
30” max reps deficit push up
then
3 sets
10/10 rotating posterior dumbell press
20-30 banded face pull