Bench Press (40%x5, 50%x5, 60%x5)
Metcon (Time)
3 RFT
30 Burpees
2 min Rest
Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans
♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball
Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans
♀ 10-lb. ball
♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans
♀ 6-lb. ball
♂ 10-lb. ball
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#