21 Sep 2026

A. 5 Minutes of Bench Press Instruction and Practice

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

Wave 1:
3x 72%
2 x 77%
1 x 82%

Wave 2:
3 x 77%
2 x 82%
1 x 87%

Wave 3:
3 x 82%
2 x 87%
1 x 92%

C. EMOM 12 Alternating Minutes:
Min1: 15 Pullups
Min2: 15 Box Jumps (24/20)
Min3: 15 V-Ups

Scores = Heaviest BP; Part C RX Minutes + Scaled Minutes