Bench Press and Pullups then Reverse Rows and Dips

3 rounds, rest 3 minutes between rounds

• Max Bench Press @ Bodyweight
• Rest 30 seconds
• Max Strict Pullups

Then 3 rounds, rest 2 minutes between rounds

• 8 x Alternating Single Hand Raised Pushups from Yoga block (r+l=1rep)
• 5 x Cable Pulldowns @ 66lbs/30kg

Then for time 10-9-8-7-6-5-4-3-2-1

• Ring/TRX Reverse Rows
• Ring Dips

Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.