5 Bench Press, pick load

* Every 2 mins for 10 mins.

70% of heavy single from week 1

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay depressed back against the bench while feet stay in contact with the floor.

3 rounds for time of:

30 Kettlebell Swings, 53/35 lbs

30 Push-ups

TARGET SCORE
Target time: 6-8 minutes
Time cap: 10 minutes
STIMULUS and GOALS
Stimulus is moderate intensity, and efforts should be adjusted as fatigue increases on Kettlebell swings and push-ups. Ideally, we want to keep rounds and sets consistent. Athletes should be wary of potential burnout on push-ups.

Simple, just keep moving. Keep the rest short and be smart about breaking up the swings/push ups.

3 Bar Muscle Ups

* Every 1 min for 6 mins.

Advanced:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2 &3
5 Reps of Bar Muscle Ups

Intermediate:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2,&3

Novice:
10 Kip Swings
5 Strict Pull Ups OR 5 Ring Rows