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STRENGTHIf you have set a 1rm on all three lifts [squat, deadlift, press] already this week you can choose to set a 1rm on any other lift. If not, choose one of the three major lifts to set a max on.

CONDITIONING For time: 20 wall ball shots 9/7kg 30 chest-to-bar pullups 40 wall ball shots 9/7kg 20 chest-to-bar pullups 60 wall ball shots 9/7kg 10 chest-to-bar pullups

Rest 3 minutes.

MIDLINE 1 max effort plank.