Strength
On the 2:00 x 5 Sets:
1 Bench Press
* Start First Working Set at 85% & Build to 1RM
Metcon
AMRAP 3:
20 Burpee Pull-ups
Max Single Alt Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Alt Dumbbell Clean & Jerks
Max Burpee Pull-ups
Rest 2 Minutes
AMRAP 3:
20 Renegade Row Push Ups
Max Single Alt Dumbbell Devils Press
Rest 2 Minutes
AMRAP 3:
20 Single Alt Dumbbell Devils Press
Max Renegade Row Push Ups
*Suggested Db for first two AMRAPS 70/50#
*Suggested Db for second two AMRAPS 50/35#