Warm-up:
Repetition Effort: (Pick One) Work up to x6-15+ @9 RPE
Close-Grip Bench Press
JM Press
Press
Push Press
Seated Press
Wide-Grip Bench Press
MetCon:
2-4 Rounds:
1. Repetition Effort: (Use 95% of Above)
2. Conditioning: (Pick One)
800m Run
1000m Row
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Repetition Effort:
Press: 100×6 @9 RPE
MetCon:
4 Rounds:
6 Press @95#
800m Run @6 MPH