Bench press: 5 sets of 3 working to 3RM
*each rep, pause 3 sec. at top of lockout

5 Rounds for Time (20 min cap):
10 C2B Pullups | 5 Ring MU
10 Burpees Over Bar
10 Overhead Squats (95/65)
20 Double Unders


Back Squat: 80/2*6 sets

Accumulate 10 walk walks w/ 10 sec. hold w/ chin and toes on wall

12 min. EMOM – 10 Sec. hold on wall (face out) + 15 ft. HS walk off wall

Allen Core Fitness

5 sets every 3 min:
10 front squat + 10 push press 

3 sets full recovery
20/15 cal bike sprint 

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