Strength
Bench Press - 5x5 sets @ 75% of 1RM
Push Press - 5x5 sets @ 65% of 1RM
Accessory Work
Back Fly - 8x3 sets
Tricep Pull-down - 8x3 sets
Metcon
3 Rounds
5 Behind Neck Push Press w/ Snatch Grip (135)
10 Dips
WOD
5 Rounds for Time
500-400-300-200-100 m Row
5 Bench Press (185)
10 Bent-over Rows (135)
15 GHD Sit-ups
500-400-300-200-100 m Row
5 Bench Press (185)
10 Bent-over Rows (135)
15 GHD Sit-ups
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