A. G.P.P.: 3 Rounds, not for time
Wall Climb X 3-5
Ring Support Hold X 30 seconds
Sotts Press X 7, add weight
Rest as needed
B. Bench Press: 9 sets
*All reps should include a 2 second pause in the bottom position
Warmup Sets:
40%x3
50%x3
60%x3
70%x3
75%x3
Work Sets:
86%x3x3
-If you completed this last week at 83%, please add 3% to your work sets.
50%x max reps x 1 (no pause) with wide grip!
**Perform 15 Good Morning Presses with 5/2.5lbs plates after each warmup set.
C. 8 minute Amrap
Overhead Plate Lunge X 10 45/25lbs
Walking Plate Pushup X 5
