Bench Press 1×2
Bench Press for load:
#1: 2 reps
Metcon
AMRAPx12
12 deadlifts (225/155)
12 DB/KB push press
12 ring dips
Rest 5 minutes before the next metcon.
Metcon
AMRAPx8
20 unbroken Russian KB swings (53/35)
12 wall ball shots (20/14)
RX+: 20 unbroken Russian KB swings (70/53)
Metcon
4 rounds
8 KB bicep curls
30 sec (each side) tall kneeling ISO anti-rotation hold
https://youtu.be/0h6ZJdFsJOo