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
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round