STRENGTH

Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM
Then,
1 x Max Reps @50%

METCON

For time:
Buy in:
100 Double Unders
Then,
50 BB Rows (95,65)
50 KBS (53, 35)
50 Straight Leg Raises
50 Push Press (95,65)
50 Burpees
”Cash-out”
100 Double Unders

EXTRA CREDIT

Banded Triceps Complex
– Supinated grip pushdown (medial head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week