Bench Press!

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

Metcon

Against a 90-second clock…

200 Meter Run

Max Reps of Jumping Lunges

Rest 90 seconds and repeat for three (3) sets. 

Note number of jumping lunges completed in each of the three sets, then sum them for a total score.