Every 2 minutes for 16 minutes (8 rounds)
- Set 1 – 5 x Bench Press
- Set 2 – 3 x Bench Press
- Set 3 – 2 x Bench Press
- Sets 4 to 8 – 1 x Bench Press
Work up to a heavy single.
Then warm up with 3 rounds of
- 3 x Deadlift
Work up to 205lbs.
Then AMRAP in 5 minutes
- Row 15 Cal
- Max Deadlifts @ 205lbs
Rest 3 minutes then AMRAP in 5 minutes
- Row 15 Cal
- Max Ring Dips
Rest 3 minutes then AMRAP in 5 minutes
- Row 15 Cal
- Max Kettlebell Swings @ 32kg
Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.