WOD: Friday October 21st

Strength: Bench press

5x4 @ 70%
5x3 @ 80%
2x3 @ 85%

Then, 30 decline push-ups

Core work: 20 dragon flags

Conditioning:

5RFT

1 muscle up ( 3 CTB pull-ups)
6 OH barbell lunges 115/75
6 power cleans 115/75

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