Strength
1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
235 - 265 - 265
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
145 - 155 - 155 - 145 - 145
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
10# - BW - BW - BW - BW
Conditioning
With 20# Vest
3 Rounds
Run 200m
8 Burpee Step Ups @ 24#
10 Shoulder to OH @ 95#
9:22
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