STRENGTH
1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s.
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1” Wider than medium grip
METCON
3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
15/12 Calorie Row
L3: (10 Pull-ups)
L2: (Band Assisted Pull-ups) (20, 15)
L1: (Ring Rows) (Burpees – no box) (10 Cal Row)
15:00 Time Cap