11 Aug 2025

A. 5 Minutes of Bench Press Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Bench Press

Wave 1
3 x 70%
2 x 75%
1 x 80%

Wave 2
3 x 75%
2 x 80%
1 x 85%

Wave 3
3 x 80%
2 x 85%
1 x 90%

C. 1-2-3-4-5-6-7-8-9-10 Reps of:
Push Press (52/35) *
Run 100m after each round.

Time Cap = 12 Minutes

Scores = Heaviest BP; Part C Time (RX or KG)