Part A: Bench Press
Based off your 5 RM
1x5 at 80%
1x4 at 90%
3x3 at 100%
Part B:
2:00 AMRAP
24/16 cal Row
Max HSPU (3" deficit) in remaining time
Rest 1:00
X 4
Part A: Bench Press
Based off your 5 RM
1x5 at 80%
1x4 at 90%
3x3 at 100%
Part B:
2:00 AMRAP
24/16 cal Row
Max HSPU (3" deficit) in remaining time
Rest 1:00
X 4
On the 12 minutes x 4!
Run 500m
Farmer carry 160 feet 2x 32kgs/24kgs
Run 500m
160 feet of burpee broad jumps
Run 200m
*Score each round separately