Strength/Skill
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(all loads at 5-10% heavier than last time)
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Metcon
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats
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then…
Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold
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Accessory Work
3×10 ghd sit ups