Wednesday 8.24.16 August 23, 2016 by Beau . . Bench Press . Establish a 1RM . then 3×3 @ 75% 20 Weighted (anchored) Sit ups after 3×3 sets use DB to anchor feet . / Quick and Dirty . In Teams of 2: . AMRAP-12 7 Burpees Over Erg 250m (strapless) 1 works / 1 rest . T1 Same T2/T3 Strict Press (No BP), Modified Burpees .