Bench Press 3×5

  • 3 second pause on chest
  • Increase weight each set to find a heavy set of 5 with no missed lifts
Pull-ups (Strict): Max Reps
  • 3xME strict pull-ups
  • Record reps of highest set
Metcon

EMOM x 21

Minute 1: 7 C2B pull-ups
Minute 2: 10 single arm KB thruster (5 each arm)
Minute 3: 15 KB swings

RX= (53/35)
RX+= (70/53)

  • To perform workout RX+ you must do C2B pull-up
  • If all reps are completed score = 224