Get three sets of five heavy bench presses in – go for a max if you’re feeling good. The metcon is a couplet of handstand push-ups and front rack lunges. You’ll have to clean the bar from the ground into the front rack position; each leg counts as a rep.

Strength

Bench Press
5, 5, 5

Conditioning

For time:
5-10-15-20
HSPUs
Front rack lunges, 125/85#