130920 ~ Just for my 6am Bench Press Crew!

Strength:

Every 90s x 12 min alternating:

a) 5 Tempo Close Grip Bench Press (330) - Hands 12" Apart

**Heaviest Possible**

b) 10 Deadlifts @ 70%

 

Conditioning:

Complete For Time

200m run

15 OHS (115/75#)

15 Ring Dips

200m run

12 OHS (115/75#)

12 Ring Dips

200m run

9 OHS (115/75#)

9 Ring Dips

200m run

Cash Out:

3 x 100m KB Farmer Carry (70/50#)

Rest as needed.

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