Strength: Bench Press 95%
5 x 50%, 5 x 60%, 3 x 70%, 1 x 80%, 1 x 90% (4 x 2 x 95%)
WOD: Finish one exercise before moving to the next!
1. Rope Climbs 2 min AMRAP
2. Pull Ups (max reps strict Pull Ups – finish with kipping
Pull Ups) x 2
Beginner: max reps with band or max reps Ring Rows x 2
3. 250 m Row for time x 2
4. max reps Push Ups x 3
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