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Components

Bench Press

Metcon

Settings

Workout

Thursday

Warm-up

FOR TIME (7:00 CAP)

1 ROUND
10 Scap Pull-ups
10 Knee Push-ups
:30 OH Plate Hold
1 Wall Walk

1 ROUND
10 Ring Rows
10 Hand Release Push-ups
:30 OH Plate Hold
1 Wall Walk

1 ROUND
10 Jumping Pull-up Negatives
10 Push-ups
:30 OH Plate Hold
1 Wall Walk

Strength

Bench Press (5-5-5-5)

Bench Press

5-5-5-5
Tempo Bench Press (1111)

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

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