Strength:
1a) Close-grip Floor Press 6×3 Rest 2:00
Work up to 3RM
1b) Peform 10-15 banded pull-aparts between sets
Slow and controlled
Then:
Each For Time:
3RFT:
20 Kettlebell swings (53,35)
20 Burpees
Rest 5:00
3RFT:
20 Sumo Deadlift High Pull (53,35)
20 Box Jump with Step Down (24.20)