Strength / Skillwork

Bench Press
3-3-3-3-3-1-1-1
Warm-up with BB, then:
40-50-60-70-80% @ 3 reps
90-95-100+% @ 1 rep
If you haven’t been lifting regularly or are newer, then just do 6 sets of 3 reps.

WOD

Tabata 1:00 on / :30 off, 4x each station, rest 1:00 between stations

• Hang Squat Clean
• Calorie Row
• Farmer Carry

Farmer Carry: 1 rep for each beam you pass. Walk around the middle 3 beams.
Competitor: 115/75#, 55s/35s
Athlete: 85/55#, 35s/25s
Fit: 30/14# MBSC, 20s/15s