Bench Press and Rows then Kettlebells and Pullups

3 rounds, working up to a heavy

• 8 x Bench Press

Then 3 rounds of

• 12 x Dumbbell Bench Press @ 20kg per hand
• 12 x Dumbbell Bent Rows Left @ 20kg
• 12 x Dumbbell Bent Rows Right @ 20kg
• Rest 1-2 min

Then AMRAP in 15 minutes of

• 10 x Kettlebell Swings @ 32kg
• 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
• 10 x Kettlebell Thrusters @ 14kg per hand
• 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.