3 rounds of
- 12 x Bench Press @ 95% of Bodyweight
- Rest 30 seconds
- 6 x Dumbbell Bent Rows @ 20kg per hand
- Rest 2 minutes
Then AMRAP in 15 minutes
- 8 x Ring Pushups
- 10 x Dumbbell Hang Power Cleans @ 16k per hand
- 12 x V-Ups
Results: Bench Press 12-12-9 reps unbroken (much better than last time). Metcon 8 rounds plus 5 reps.