A) Front Squat 3×5 w/ brief pause at bottom (no bottoming out and bouncing)
Bench Press 3×5 w/ brief pause at
chest (no touch’n’go bounce off shoulders)
*Each 3×5 is a conservative weight you feel you can move fast
B) 10RFT
20-18-16-14-12-10-8-6-4-2 Russian KBS
*Run a 50m out and back shuttle after each round

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