Performance

Bench Press – 85%x 2 x 2, 90%x 2 x2

Back Squat 1 x 20 – Add 2.5 to 5kg to BS

8 Min AMRAP

5 CTB Pull Ups

10 Squats

5 Ring Dips

Fitness

Bench Press 2 x 4 – 4 sets of heavy doubles

Back Squat 1 x 2 – Add 2.5 to 5kg to Back Squat

8 Min AMRAP

5 One Ring Body Rows

10 Squats

5 Dips (Dip Stn is Rx)

Strength – I know some of you have tried some of these 🙂