WOD:

1) Bench Press: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%, Max Reps @ 85%

Warm-up as needed to get to your working sets. Upon starting your working sets rest no more than 2 minutes between sets. On your final set go for Max Reps, once you max out, have a spotter help you through 3 assisted reps, then your set is done. On your assisted reps work to lower the bar as slowly as possible and have your spotter help you on the way back up.

2) 4 rounds AQAP:

10 Chest-to-bar Pull-ups

15 Kettlebell Swings 70/53

 20 Alternating Overhead Lunges 45/25

httpv://www.youtube.com/watch?v=QrigE0M7j4o

For those that are still working on a kipping pul-up I think this is a great drill to help you, can be done with the band as well

3) Weighted Back Extension: 3 x 15

Weight these by holding a plate to your chest. If you can’t do them weighted work with just your body weight. Rest 90 seconds between sets.

4) Row: 1000m Time Trial

This is for time, as fast as possible. Be smart don’t blow yourself up in the first couple of minutes.

For results post weight of each set of Bench Press along with reps completed on your own for the Max Reps set, in addition post time to complete Met-con along with any scaling used. If you did Extra Work post weight used for Back Extensions and time to complete Row.

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