50 box jumps 24/20 50 jumpin pull ups 50 KBS 24/16 50 steps of lunge 50 knees to elbows 50 push press 45/35 50 back extensions 50 wall balls 20/14 50 burpees 50 double unders
A: Deadlift
3x6 at 60%
3x5 at 75%
B:Strict Press
Work up to a heavy 5RM
Remove 20%
Perform a 3x4 at this new weight
B: Accessory -
4x12 bicep curls
3x12 single arm heavy rows