WOD
Warm-up
Bench Press (Weight)
Bench/Floor Press
6 reps @ 72.5%
3 reps @ 77.5%,
3 reps @ 85%
3 reps heavier than 85%
6 reps @ 72.5%
3 reps @ 77.5%,
3 reps @ 85%
3 reps heavier than 85%
* Between each set perform 5 HEAVY weighted strict pull up OR minimal assistance pull ups.
Met Con (Time)
Option for weight vest:
3 rounds:
30 Air Squats
20 Push-ups
10 ring rows
Rest 45sec
10 ring rows
20 Push-ups
30 Air Squats
Rest 2 mins
*total reps will be 180 squats, 120 push ups, 60 ring rows
20 Lunge Steps
9/12 cal machine
12 V-ups
12 Push-ups
12/12m Kettlebell front rack carry @ 16/24kg