Start out on the bench today and build up to a heavy 5 Rep for the day. Once you find that number take 70% of that and complete 3 sets of 10 across. Use spotters on EVERY set.

Our met-con today is a pulling test of strength, gymnastics and lung capacity. Get your sprint on today!!

Strength

Bench Press
5RM (12 min)

10-10-10 (8 min)

Conditioning

For Time
21-15-9

Dead lift (185/125)
Pull-ups
Air Squats