Strength:
5 Sets
6-8 DB Tempo Bench Press
(3sec down)
8-10 DB Skull Crushers
Conditioning:
AFAP
25-20-15-10-5
Wall Ball
10-20-30-40-50
KBS
Bonus: "Murph" Prep
400m run
9min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats
400m run
Endurance:
Part 1
400m Run x 5
Part 2
For Time:
10 Muscle Ups
20 Dips
30 Goblet Squats
40 DB Snatch
50 Double Unders
60 Push Ups
70 V- Ups
80 Air Squats