3 rounds, working up to a heavy
- 8 x Bench Press
Then 3 rounds of
- 12 x Dumbbell Bench Press @ 20kg per hand
- 12 x Dumbbell Bent Rows Left @ 20kg
- 12 x Dumbbell Bent Rows Right @ 20kg
- Rest 1-2 min
Then AMRAP in 15 minutes of
- 10 x Kettlebell Swings @ 32kg
- 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
- 10 x Kettlebell Thrusters @ 14kg per hand
- 10 x Pullups
Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.