Bench press - Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
B. Accessory Work
Ring Dips - 2 x MAX reps (rest 3 minutes between efforts)
C. Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 min AMRAP
7 Ring Rows
14 Med Ball Sit ups (20/14)
21 Med Ball Cleans (20/14)
21 Med Ball Cleans (20/14)
*Rings Rows are set to where the top of the Ring sits at Hip height. Feet are placed 20 inches off of the ground where body is Parallel to floor with arms locked out. *