Warm-up:
Dynamic Effort: Work up to x2-6+ @9 RPE
Bench Press
MetCon:
4-8 Rounds:
1. Conditioning: (Pick One)
200m Run
250m Row
2. Dynamic Effort: (80-90% of Above x3)
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Dynamic Effort:
Bench Press (w/Chains)
185×3
MetCon:
8 Rounds:
200m Run @10 MPH
Bench Press (w/Chains) x3 @145