4 rounds of
- 6 x Bench Press @ 80% of 3RM
- 8 x Single Kettlebell Bent Rows @ 24kg per arm
Then 2 rounds of
- Max Reps Foot Elevated Pushups (feet on 20kg plate)
- Rest 1 Minute
Then AMRAP in 15 minutes
- 6 x Dual Kettlebell Clusters @ 14kg per hand
- 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
- 24 x Mountain Climbers (r+l=1rep)
Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.