Part A: Bench Press
1x10 at 50%
1x10 at 60%
1x8 at 70%
2 x AMRAP at 80% with a 2 min rest between each set
Part B:
20-15-10
Back squats 155/105 with pull ups
Right into
12-9-6
OHS 155/105 with BM
Part A: Bench Press
1x10 at 50%
1x10 at 60%
1x8 at 70%
2 x AMRAP at 80% with a 2 min rest between each set
Part B:
20-15-10
Back squats 155/105 with pull ups
Right into
12-9-6
OHS 155/105 with BM
On the 10 minutes x 3
Round 1: complete the following
10 rounds of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Round 2 complete:
1000/750m row
50 empty bar thrusters
25 bar hop burpees
Round 3 complete:
Complete:
10 rounds of:
10 WBs
10 lunges
*Score is time to finish each piece
Once you finish the requirement rest until the start of the next interval