Trainer Warmup 10 Min.

Skill: Seated Press (on Bench) 20 Min.

Competition: 1a: 5-5-3-3-3 across 1b: complete max reps. HSPU immediately after each set.

Fitness: 1a: 10-8-6-6 across 1b: complete 30 sec. HS HOLD or most difficult progression after each set. (HS HOLD>Wall Walk Hold>Blank Hold)

then

Competition:

3 Rounds for time: Time Cap (20 Min.)

*Run 400m

21 SDLHP 42,5/30kg

12 S2OH 42,5/30kg

*Workout starts with a 50 DUBS BUY IN and ends with a 50 DUBS CA$HOUT

Score: TIME

Fitness:

3 Rounds for time: Time Cap (20 Min.)

*Run 400m

21 SDLHP 30/20kg scale as needed

12 S2OH 30/20kg scale as needed

*Workout starts with a 50 DUBS/100Singles BUY IN and ends with a 50 DUBS/100 Singles CA$HOUT

In case you need arguments why to eat fish…?