Bench Press, Row, Box Jumps, Double Unders

Strength

Bench Press

3 @ 70%

3 @ 80%

3 @ 90%

Rest 2:00 between sets

THEN

5 x 3 @ 70% for speed, every 1:00

 

Metcon

For time:

Row 500 meters

50 Box Jumps 24/20″

50 Double Unders

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