Warm-up:
Strength: (Pick One) Work up to x2-6 @9 RPE
1-3 Board Bench Press
Bench Press
Close-Grip Bench Press
Floor Press
Paused Bench Press
Press
Push Press
Wide-Grip Bench Press
MetCon:
2-4 Rounds:
1. Strength: (Use 95% of Above)
2. Conditioning: (Pick One)
800m Run
1000m Row
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MetCon:
4 Rounds:
9 Neutral-Grip Pullup (+1 from last time)
800m Run @7.6 MPH