Bench Press 5×4
Bench Press 3xM.E.
Every 2 minutes for 6 minutes (3 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
Metcon
3 rounds
90 seconds row/bike for calories
Rest 30 seconds
90 seconds of ring dips
Rest 30 seconds
90 seconds of box jumps (24/20)
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds