Dec 3

Bench Press – 10-1 format using the same weight (2 men per bench)*.
*Go with more weight if more than two on a bench for the added rest time. Basically how this works is 1st set is 10 reps, 2nd is 9 reps, …. Down to 1 rep for last set. On the last set, if you feel so inclined, you may do a max rep set.

30 dead hang pullups

3 min Pushup test (description below)
1 min max pushups in 1 set,
1 minute rest,
1 minute max pushups in 1 set,
1 minute rest,
1 minute max pushups in 1 set.

Each max set of pushups must be done continuously, once you have to rest or fail the set is over and you rest for the remainder of that minute, then you rest for the next rest period.

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Dec 2

5,5,5 – Shoulder Press
3,3,3 – Push Press
1,1,1 – Push Jerk

For time:
4 rds
25 1.5 POOD KB swings
400m run