The 9am crew getting at it.
Regular - Bench press 3x3
Advanced - Bench press 5-3-3-1
Then for time:
Run 800m
60 Push press (75/45, same bar for all movements)
40 Sumo-deadlift high-pull
20 Overhead squats
Run 800m
Post skill: 3 x max HSPU (2 min rest)
Post load, time, and reps to comments.
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