Weightlifting

Take 15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:

Station 1 – Bench Press x 8 reps @ 80% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon

Every minute, on the minute, for 6 minutes (3 sets) of:

Minute 1 – Kettlebell Shoot Throughs x 12 reps

Minute 2 – Band Pull-Aparts x 25 reps @ 1010

Skill Day