Monday, Dec 4

Strength 

Deadlift 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

Amrap 12 

6 ring dips 

12 DB snatches 

24 lateral hops over the bell 

XT

Speed Bench

9 x 3 - 50%

Box HSPU 3 sets to failure