Warm Up:
3 rounds of:
30 sec samson stretch (each side)
10 bottoms up kb press (each hand)
12 banded pull aparts
WOD:
Every 2 mins for 12 mins Bench Press
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
When the clock hits 12:00 begin 1 bench press every 3 minutes for 9 mins (3 sets):
1 @ 101-105%
After Party:
10 min AMRAP:
– 3 strict pull ups
– 5 c2b
-7 kipping pull ups
– 9 push ups