Bench Press

Strength:

Bench Press- 3 @ 70%, 3 @ 80%, 3+ @90%, 2x10 @ 55%

Use 90% of your 1 RM for all percentages.

Metcon:

6 Rounds for reps

30 sec 20m Sprints

30 sec Rest

30 sec DB GTOH (50/35#)

30 sec Rest