4 rounds
- 8 x Bench Press @ Body Weight
- 5 x Bench Press @ 110% x BW
- 3 x Bench Press @ 120% x BW
- max x Bench Press @ Body Weight
Then accumulate as fast as possible
- 30 x Hand Release Pushups
Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…
- 12 x Single Kettlebell Swings @ 20kg
- 6 x Kettlebell Cleans
- 6 x Alternating Reverse Lungs with a Twist* with KB in Front Rack Hold (total, 3 per leg)
- Repeat with KB in other hand
- Rest 1 minute
* Between each lunge rotate left, back to middle, rotate right.
Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.
