Monday
Warm-up
 
Weightlifting
Fitness: Bench Press (3×5 – Add 5-10lbs from last)
Wendler: Bench Press (“Bench Press 5-5-5+ 65%-75%-85% Wendler Max”)
 
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min
30 Alternating DB Snatch (RX 45/25) (53/35 KB Rx+)
50 DU or 100 SU
2 Rope Climb (Legless Rx+

Rest 3 Min

Repeat

Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min
30 Alternating DB Snatch (RX 45/25) (53/35 KB Rx+)
50 DU or 100 SU
2 Rope Climb (Legless Rx+)

 

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