WOD:

1) Bench Press: 5-3-2-1-5-10-20

Warm-up appropriately. Rest 2-3 minutes between work sets. If you’re feeling good, go for a 1RM. Your last set should be a max effort regardless of the reps/weights, 18 or 28 reps, it doesn’t matter, go until you can no longer press the bar.

2) 5 rounds AQAP:

9 Deadlifts 275/185

11 Burpee Lateral Bar Hops

1 Rope Climb 20ft

Extra Work:

3) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

4) Run: 12 x 100m

Rest 60 seconds between efforts. Max effort on every run.

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

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