Bench Press

3-3-3-3-3

For time (9 minute CAP)

21-15-9

-Strict Pull-ups

-DB PWR Cleans @ 50/35

5 Rounds for Quality (Weight)

5-Bench Press

10-Bent Over Rows

10-DB Lat Raises

20 MAX Effort Pulls on the Rower
 

Bench Press

10-2-2-2-2-2-10

*superset with 5 Ring Dips

For MAX Calories

1 minute on the Air Assault Bike
 

Bench Press

3 rep MAX

For time (9 minute CAP)

21-15-9

-Deadlifts @ 225/155

-Burpees over the bar

5 Rounds for quality (weight)

5-Bench Press

10/10-DB Bent Over Row

10-Ring Push-ups

10/10-DB Curls

6 Rounds for Quality (Weight)

6-Bench Press

4-Weighted Pull-ups

4-Weighted Dips

2-Ring Muscle ups (RX+)

6 Rounds for Quality (weight)

2-Bench Press

10-Bent over rows

10-DB Curls

Bench Press

10-10-10-10-10

*superset with MAX reps barbell curls

Bench Press

1 rep MAX

4 Rounds for time (12 minute CAP)

20-Burpees

Row/Bike 20 Calories

8 Rounds for quality (weight)

4-Bench Press

8/8-DB Curls

8-DB Front Raises