TUESDAY

 
Strength

7 Sets for load:

3-3-2-2-1-1-1 Bench press

*Perform a new set every 2:00

 

Today’s bench press should see athletes building across all sets to a heavy but sub-maximal single: no misses today!

WOD

 

10 Min AMRAP:

3 Rounds:

8 Dual DB bench presses 2×22.5/15kg

8 Strict pull-ups

3 Rounds:

12 Push-ups

12 Kipping pull-ups

 

Rx+: Strict & kipping chest-to-bar pull-ups

Active: 2×17.5/12.5kg, 6 Strict pull-ups per round & 9 kipping pull-ups per round

Lifestyle: 2×15/10kg, toe-assisted strict pull-up, incline push-ups, jumping pull-ups

 

The workout should see weights and options that allow unbroken bench press and strict pull-ups, and 1-3 sets on push-ups and kipping pull-ups when fresh.