052422

A. Bench Press
Build to a 3RM (4+ rounds)
then...
3 @ 90%
3+ @ 85%

Superset with Max Strict Pull Ups. After the first set maintain 80% of the volume for as long as you bench. Get a spotter!!!

*You can sub with Shoulder Press

B. Functional Bodybuilding
4 Rounds
A1: 8 (L/R/ Both) DB Bench Press (Rx+ w/ Isometric hold) * You can SUB DB Presses
A2: 8 BB Banded pronated Bent Over Rows  @ 30X1

3 Rounds
B1: Max Dips (Rnds 2 & 3 maintain the number of the first round via a spotter)
B2: 12 - 3 Point DB Rows @ 30X1 (each arm)

C. Metcon (Time)
(20 min Cap)
800m Run
10 Hang Power Cleans (95/65) (Rx+115/75)
10 Push Press
600m Run
15 Hang Power Cleans (95/65) (Rx+115/75)
15 Push Press
400m Run
20 Hang Power Cleans (95/65) (Rx+115/75)
20 Push Press
200m Run
25 Hang Power Cleans (95/65) (Rx+115/75)
25 Push Press

SCALES
RUN
- 600/400/200/200

HANG POWER CLEANS & PUSH PRESS
- 6/9/12/15
- Scale wt
- Use DBs

Extra Credit
3 Rounds
A1: Max Flexed arm hang (minimum 0:20) (Pull, ring row, or inverted row position)
A2: 0:30 max elevated push ups (bench or bar)

3 Rounds
B1: 15 Banded BB Curls (start w/ naked bar and increase)
B2: 15 Banded Tri Ext w/ Isometric hold

3 Rounds
C1: 0:30 BB Curls
C2: 0:30 Banded Tri Ext