Strength: Bench Press
3 x 3 @90% of your 3RM
Rest 3 min
Then: 1 x max reps @70% of 3 rm
Metcon: EMOM for 15 min (stagger if needed)
Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)
Min 2: 10 T2B
Min 3: 125 m row (50 ft versa if more than 15 people in class)
Score: Max bench reps and total rounds completed (15 is perfect score)
3 x 3 @90% of your 3RM
Rest 3 min
Then: 1 x max reps @70% of 3 rm
Metcon: EMOM for 15 min (stagger if needed)
Min 1: 1 legless rope climb (sub regular, 3 rope up downs or 10 ring rows)
Min 2: 10 T2B
Min 3: 125 m row (50 ft versa if more than 15 people in class)
Score: Max bench reps and total rounds completed (15 is perfect score)
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