Bench Press then Dips, Push Press and Burpees

I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.

Every 3 minutes, for 18 minutes (6 sets) do Bench Press

• Set 1 – 5 reps @ 80-85%
• Set 2 – 3 reps @ 85-90%
• Set 3 – 2 reps @ 90%
• Set 4 – 3 reps @ 85-90%
• Set 5 – 8 reps @ 75-80%
• Set 6 – 8 reps @ 75-80%

The five rounds for time of:

• 12 Ring Dips
• 12 Push Presses @ 95lbs
• 12 Burpees Over the Barbell

Results:  Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.