A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
B.
RX
“Desire”
For max reps & Max Effort:
5 Minutes of Burpee Box Jump-Overs (60/50 cm)
Rest 2 minutes and then
AMRAP 5 minutes:
3 Bar Muscle Ups
7 Single DB Thrusters 22.5/15 Kg
SCALED
For max reps & Max Effort:
5 Minutes of Burpee Box Jump-Overs (60/50 cm)
Rest 2 minutes and then
AMRAP 5 minutes:
6 Chest To Bar Pull Ups
7 Single DB Thrusters 17.5/12.5 Kg
BASIC
For max reps & Max Effort:
5 Minutes of Burpee Step up-Overs (60/50 cm)
Rest 2 minutes and then
AMRAP 5 minutes:
9 Pull Ups / Banded Pull Ups / Ring Row
7 Single DB Thrusters 10/5 Kg
