Friday, Dec 22

Strength 

Incline bench 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

15-12-9-6-3

Box jumps 24/30

C2B pull-ups 

Front squats 105/155

XT

Speed Front Squat 8 x 1 - 70% 

Banded strict pull-ups 3 sets to failure