Bench Press then Deadlifts and Burpees

5 rounds and work up to a heavy

• 6 x Bench Press

Then every 2 mintues for 6 minutes

• Max Unbroken incline Bench Press @ 20kg

EMOM for 4 minutes

• 4 x Deadlift @ 60%
• 8 x Burpees

Rest 1 minutes then EMOM for 4 minutes

• 6 x Deadlift at 50%
• 8 x Burpees

Rest 1 minute then EMOM for 4 minutes

• 8 x Deadlift @ 40%
• 8 x Burpees

Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.