Strength 

• Dumbbell Bench Press

25 Dumbbell Bench Press @5/10 RPE

15 Dumbbell Bench Press @6/10 RPE

10 Dumbbell Bench Press @7/10 RPE

15 Dumbbell Bench Press @6/10 RPE

25 Dumbbell Bench Press @5/10 RPE

3-5 Weighted Pull Up after each set.

*Rest as needed between sets.

Metcon 

26.1 

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

ę 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

o’ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box