Bench Press 5 x 10 E3MOM 50-60%
3 Rounds For Time: (15min cap)
30 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
5 Over the Bar Burpees
10 Shoulder to Overhead 115/75 RX+ 155/105 MRX+ 75/55lbs
15 Ring Dips RX+ Strict MRX Bar Dips
Core & Chest Development
2×10 Banded Push-ups
2x30sec L-sit Hold
2×20 Dumbbell/Kettlebell Bench Press
2×10 Dumbbell/Kettlebell Pull-overs
2×20 Band Pull Aparts Across Chest
2x30sec L-sit Hang
2×10 Finger Tip Push-Ups
175 across (60%)
9:23 Rx+
135 across (56 percent)
13:49 rx+ (bar facing burpees)
Claudia
2+47 RX+
Lewis
2+43 RX+
A. Modified to 5 x 10 dumbbell bench press
B. 12:26 rx+
8:24 scaled.
did 5 rounds total til cap
185
10:54 Rx+