STRENGTH (deload to 50%):

Bench Press

B: 3x6

I: 3x5

A: 5x3


Every 90 sec for 12 min, complete:

12 burpees

9 OHS (75/55)

6 pullups

If you finish early, rest in the remaining time. If you are not able to finish in 90 sec, continue as an AMRAP. Scale as needed.


10x ea leg int/ext hip rotation, bowler

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