STRENGTH
In 15 minutes as many reps as possible of bench press @ bodyweight (i.e 185 lb male would bench press 185 lb)
Then,
3 x 50 push-ups
CONDITIONING
10 rounds...
5 thrusters @ 95
15 sit-ups
rest 1 minute
*Competitor: As prescribed
*Established: 75
*Recruit: 65% of 1RM on bench press/45
Post weights and reps to comments. Post time to comments.