Bench Press 5x5
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Weighted Pull ups
3-3-3-3-3
Finisher:
Lean away ring pull ups
3-3-3-3-3
*scaling is 3 x max reps ring rows
Fitness Option:
Bench press or strict press
5-5-5-5-5
Fitness Option Metcon:
14min amrap:
200m row
20 ball slams 35lbs (25lbs)
10 burpees
10 vups
Every 45 seconds for 12 rounds complete:
3 Back Squats at 50-60% of your 1RM
*This is for SPEED! Down under control, stand FAST, make the bar pop off your shoulders.
