Bench Press 5RM, then 90x5x3

CAP 25

 

“Fundamental”

5 Rounds

10 DB Squat Clean

10 Burpee Box Jump 24/20”

Scale: DB Squat Clean scale to DB Curl or Clean to Front Squat

CAP 12

 

Alpha

5 sets:

6-8 Weighted Pull Up

6-8 Weighted Strict Ring Dips

Max Effort TTB