Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1

Rest 45-60 seconds

Take 8 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Metcon

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)