9 rounds of Bench Press with the following rep scheme
- 5-5-3-3-3-1-1-1-1
Rest 2 minutes between rounds, increase weight each round.
Then for max reps, 5 rounds of.
- 1 Minute Box Jumps
- 1 Minute Ring Dips
- 1 Minute Air Squats
- Rest 1 Minute
Results: Bench Press 135-155-165-185-195-205-210-220lbs. Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.