A. Test a 1 rep max push press or
10×1 push press @85-90%
B. 20 min cap
5 rounds of:
8 back squats (55-65%)
15 push ups
rest 3 minutes
5 rounds of:
10 box jumps
1 rope climb or 1-2 muscle ups
(If you did 22.1, you can row 250m instead of the 10 box jumps
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