21 cal machine
18 wall balls
15 situps / ghd
12 Double db snatch (hang)
9 Burpee box jump
60 double unders/singles
rest 3min x 3
Then..
Bench press
Set 1: 15 reps :3neg/:3up
Set 2: 12 rep :3n/:3up
Set 3: 10 rep :2 n/:2u
Set 4: 10 rep :2/:2
Set 5: 8 rep–dropset 30%–10 reps—dropset 30%—-failure
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