WOD:

1) Bench Press: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

2) 15 minute AMRAP:

21 Abmat Sit-ups

15 Dumbbell Shoulder-to-Overhead 35/25

9 Dumbbell Box Step-ups 35/25 @ 24/20

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Assault Bike: 4 rounds for Max Ouput

:10 On/:50 Off

:20 On/1:40 Off

:30 On/ 2:30 Off

Max effort during the On, Off, should be an easy spin, but keep moving.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=skVhHlAixyY