Day

3 x 8 bench press 3 x 8 db one arm seated shoulder press (8 reps each side) rest then amrap in 12 min of: 12 pull ups 8 bar over burpees 4 deadlifts 275/185 READ MORE

0830 class only amrap in 20 min 20 power cleans 115/85 20 toes to bar 200m run 3 sled push 2 rope climbs READ MORE