3×2, 3×1+ Bench press 90-95%+ of 2 RM test; build as able, rest 2 mins between sets (16 Mins)
10 Minute AMRAP
12/10 Cal Bike
10 Pull Ups
Rest 3 Minutes
10 Minute AMRAP
12/10 Cal Row
10 Pushups
Program Notes: Another heavy day on bench press. Reference that 2 RM number to hit some heavy sets of two. Build some more using that test weight to see if we
can get some 1+ sets beyond 95%+ of what that test number was. Your wod we’ll be working again on our Murph push/pull scales. Keep machine efforts around :45 apiece
and again use scaling options that you would/will use in Murph in a few weeks. Shoot for faster breakups to keep form on both gymn. movements. Chin above bar every time,
chest contact on the floor every time.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: vestie
Intermediate:
Scaled: Ring row, inverted row, HRPU
Beginner: Ring row, interverted row, HRPU
Longevity:*** if needed, kipping, risk vs. reward moves