Strength Five sets of: Bench Press x 3-5 reps @ 20X1 Rest 2 minutes Strict Chest-to-Bar Pull-Ups x Max Reps @21X0

Rest 2 minutes; and then,

Three rounds for time of: Hand-Release Push-Ups x 25 reps (men)/15 reps (women) Run 400 Meters


You'll notice some strange numbers after the lifts in the Strength section. These are tempo notations. See an explanation here.  It's a well established way of  emphasizes one form of power development over another within a given lift. For example, the X means Explode through the "up" part of the lift. Lifting in this manner will lower the total weight you can do, but will make you more explosive.  If there was a 3 instead of an X, it would mean "take 3 seconds to pull the weight up to the top". This would raise the total possible at the expense of explosiveness, but at the benefit of maximum strength.  The notation is a way for us, the coaching staff, to make sure that you are lifting 1. properly and 2. with proper variety.