10.5

A. OHSQ @ 21×1 tempo x 3 reps x 3 sets
B1 Supinated pull ups @ 20×0 x 6-8 reps x 3 sets, rest 20 seconds
B2. DB laying tricep ext. @ 3010 x 6-8x 3 sets, rest 20 seconds
B3. Banded push ups x am rap x 3 sets, rest 20 seconds
+
For time @ max:
100m run
15 burpees

~rest 2 minutes

@ consistent 80% pace
5 rounds For time:
10 ball slams, 30/20#
20 wall balls, 20/14#

~rest 2 minutes

For time @ max:
15 burpees
100m sprint