Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

3 rounds, resting as needed between rounds

• 10 x Stability Ball Forearm Saw
• 10 x Stability Ball Stir the Pot Left
• 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

• 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

• 10 x Bench Press @ 55-60% of above
• Rest 30 seconds
• 5 x Strict Pullups
• Rest 30 seconds
• 5 x Strict Toes to Bar
• Rest 90 seconds

Then for time

• 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.