W10D5

Warm Up: 10x 50m Run + 20m Broad Jump

Main:

Incline Bench 3x10

Z Press 3x10

Bench Dips 3x20 (do dips on a bench or seat)

Skull Crusher 3x15

Push Up 3x Max

Conditioning:

12 AMRAP 15x KBS + 12 x Pull Up + 9x Dips

Then …

4RFT 12x Squat Snatch + 9x Bar Facing Burpee