Thursday May 15 "Bench Press 1+"

Dynamic Warm-up

Skill

Bench Press

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5-7 weighted push-ups

Metcon

20-15-10-5

Thrusters (95/65)

5-4-3-2

Muscle-ups

*sub 3 dips and 3 pullups per muscle-up