Bench press 3×10

• All sets should be preformed at a “heavy weight”
• After each set, do a set or barbell rows

Barbell rows 3×10

• Same weight each set
• As heavy as possible with good form. No heaving or jerking of the body.

EMOM X 10

Every minute on the minute for 10 minutes, complete the following:

5 hang power cleans (155/105)

10 burpees

Score is total number of reps completed within time frame.

METCON

10 minute AMRAP of:

10 (total) steps overhead walking lunges (95/65)

15 push-ups (hand release)