Main – CrossFit

Plyo-cide (No Measure)

10-8-6-4-2

burpee broad jump
jump lunge
plyo push-up

Bench Press (15 min to establish 1 RM)

Push Press (3*10 AHAP W/dbl KB)

Bent Over Row (3*10 AHAP W/dbl KB)

superset w/ push press

Metcon (Time)

4 RDS

15 KBS 70/53
12 HR chest-slap push-ups
9 strict pull-ups
6 strict HSPU
3 MU

*15 min cap*