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Upper body work and death by

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CrossFit PFT – WOD

Push Press (5×3- Increasing to 3RM)

Strict Pull Ups (5xME- superset with push press)

Metcon (Weight)

3 Sets of:

10 Barbell Floor Press

10 Pendlay Rows

*Use the same weight for each exercise

Metcon (AMRAP – Rounds and Reps)

Death by 10m Sprint

1 the first minute

2 the second

3 the third…

Increase until you cannot complete the number of reps in the minute.