Fitness

A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest

B.  20 Min AMRAP

10 x Box Step-ups

15 x Swings

30 x Double-unders (2:1 Singles to Doubles)

Performance

A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest

B.  20 Min AMRAP

10 x Burpees

15 x American Swings @ 1.5 pood/1 pood

30 x Double-unders

Sport

A.  Close Grip Bench Press – 4 x 10 w/2 Min Rest

B.  EMOM – 8 Mins 

Even – 15/10 x Ring-dips 

Odd – 15 x American Swings @ 2 pood/1.5 pood 

4 Min Rest 

EMOM – 8 Mins 

Even – 30 Sec x Cal Row 

Odd – 30 Sec x Double-unders 

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