Bench Press then Box Jumps, Ring Dips and Air Squats

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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.

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One Response to Bench Press then Box Jumps, Ring Dips and Air Squats

  1. pmeyer says:
    18/03/2019 at 08:46

    PM, 18.3.19: To spare my shoulder I replaced Bench Press with Back Squats (x5): 60/70/75/80/85kg. Metcon 91 Box Jumps, 92 Bar Dips (in round 3 I did push ups, dip station was taken..) and 216 Air Squats.