3 RFT
40 WB
30 C2B
20 HSPU
100 DU
15 min Cap
Part B: Bench Press Based on latest
1 RM 2x5 at 55%
2x5 at 65%
2x5 at 75% 1 AMRAP at 80%
3 RFT
40 WB
30 C2B
20 HSPU
100 DU
15 min Cap
Part B: Bench Press Based on latest
1 RM 2x5 at 55%
2x5 at 65%
2x5 at 75% 1 AMRAP at 80%
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows