STRENGTH
Bench Press
Every 2:00 minutes x 6
0:00 - 3 @ 70%
2:00 - 1 @ 80%
4:00 - 3 @ 73%
6:00 - 1 @ 83%
8:00 - 3 @ 75%
10:00 - 1 @ 85%
WOD
4 rounds of:
16 Kettlebell Swings - 24/16kg
10 Weighted Step ups - 24/16kg
Straight into 4 rounds of:
10 Single arm Dumbbell Strict Shoulder Press' (each arm)
8 Strict Pull ups