Monday, Nov 20

Strength 

Sumo Deadlift 

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

Amrap 15

5 strict Pull-ups 

10 Ring Dips 

15 Box jumps 20/24  

XT

Speed floor press 

9 x 3 - 50% 

3 sets to failure 

Banded strict pull-ups  (target 8-15 reps )