Bench Press then Reverse Lunges, DB Snatch and Dips

Warm up with 2 rounds of

• 8 x Dumbbell Bench Press @ 21kg each hand

Then every 2 minutes for 10 minutes (go heavy if you have a spotter or cage with safety bars)

• 3 x Bench Press

Rest 2-3 minutes then every 3 minutes for 6 minutes (2 rounds)

• Max reps Unbroken Dumbbell Bench Press @ 21kg each hand

Then for time

• 30 x Front Rack Reverse Lunge @ 110lbs/50kg
• 30 x Dumbbell Snatch @ 21kg
• 30 x Dips

Results:  For the bench press, planned to do 3 reps per round but was overly ambitious so ended up doing 3-3-3-2-1 reps @ 145-165-185-205-210lbs. Dumbbell BP 22 and 16 reps.  Metcon in 6:54.