First do 5 rounds of
- 3 x Bench Press
- Rest 20 seconds
- 5 x Bent Dumbbell Rows @ 24kg
- Rest 2 minutes
Then AMRAP in 7 minutes of
- 7 x Goblet Squats @ 24lbs
- 7 x Toes to Bar
- 35 x Double Unders
Then EMOM for 10 minutes do alternating
- Odd minutes – 30 second Plank
- Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand
Results: For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though). AMRAP 5 rounds plus 7 reps.