Every 3 minutes for 9 minutes
- 5 x Bench Press
Then EMOM for 10 minutes
- 3 x Bench Press @ Max Weight from above
Then 3 sets of AMRAP in 4 minutes of
- Row 500m
- 8 x Goblet Squats @ 24kg
- Max Reps Bar Dips, break as needed
Rest 2 minutes between sets.
Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.