A: SAQ – ladder drills
B: MAX effort bench press
20:00 to establish 1RM bench press
perform 6-8 reps strict pull-up between working sets
C: 2:00 max reps box jump #30/24
D: AMRAP20
3.2.1.begin
- 20 pull-up
- 50 push-up
*run 800m at the 8:00 mark
…continue
- 20 pull-up
- 50 push-up