Bench Press!

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Bench Press @ 20X1

* Set 1 – 3 reps @ 65% of 1-RM

* Set 2 – 2 reps @ 75%

* Set 3 – 1 rep @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 95-101%

* Set 6 (optional) – Exceed Set 5 weight

Metcon

Four rounds for time of:

Run 400 Meters

20 Dumbbell Bench Press (50/35 lbs)