Be Committed.

Warm-Up: 3 Rounds of:

Explosive Push-up x 5

Elbow Plank T- Rotation x 5 (each)

Band Pull Apart x 10

A.) Bench Press (5-3-1) Wendler Week 3, Cycle 2

Training Max (TM)	75% + 5lbs	85% + 5lbs	95% + 5lbs
Chad (255)	195 x 5	225 x 3	250 x 1+ ( 5 )
Mike (165)	130 x 5	145 x 3	160 x 1+ ( 5 )

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs x 1+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	16 Shoulder to OH	20 GHD

Rest exactly 3 minutes, and then . . .

C.) Complete as many rounds and reps as possible in 6 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	12 KB Swings	15 Shoulder to OH

Rest exactly 3 minutes, and then . . .

D.)Complete for time:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	10:51 Rx	13:40 KBS (53) S2OH(80)