SKILL / STRENGTH

bench press  E200m

5 sets of 1 rep @ 90% of 1RM

2 sets of 5 reps @ 65% of 1RM

negatives should be as slow as possible to the chest

partner to pull bar up from the chest

WOD

for time

3 rounds

200m run

3 rope climbs

9 OHS

RX  45/30   INT  40/25   BEG 20/15