Warm Up
2 rounds
10 bottoms up kb press
20 close to wall ball throws
5 chest presses to wall from 10′
Skill
review bench press
WOD
Every 2:30 for 15 minutes Bench Press
Set 1: 3 @ 80%
Set 2: 2 @ 85%
Set 3 : 1 @ 90%
Set 4 : 3 @ 85%
Set 5 : 2 @ 90%
Set 6 : 1 @ 95%
After Party:
10 min AMRAP
100′ shuttle sprint ( 50′ out/ 50′ back)
12 alternating KB snatches (53/35)
6 ring dips (strict if possible)