0023

Strength 

Strength
Strict/bench press
10-10-10-10-10-10-10-10
work up to a 10 rep max in 8 sets – 20 minutes

MetCon

100 m OH kb carry (switch arms at 50m) 53/35
10 pullups
20 one arm kb swings (10/side)
4 rounds for time
16 min time cap