Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of
each movement in the first set.

Then…

Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
50 Double-Unders
20 Push Presses (50/35 kgs)

Post weights and times to comments

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