Bench Press, Kettlebell Swings and Muscle Ups

Take 15 minutes to work up to a heavy

• 3 x Bench Press

Then AMRAP in 15 minutes

• 15 x Kettlebell Swings @ 32kg
• 9 x Dumbbell Bench Press @ 20kg per hand
• 3 x Seated Ring Muscle Up

Finisher, 2 rounds as fast as possible of

• 15 x Dual Dumbbell Bent Rows @ 20kg per hand

Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.