25 August 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 74%
2 x 79%
1 x 84%

Wave 2
3 x 79%
2 x 84%
1 x 89%

Wave 3
3 x 84%
2 x 89%
1 x 94%

C. EMOM 12 Alternating Minutes:
Min1: 20 Wall Ball (20/14)
Min2: 15 V-Ups
Min3: 10 Pendlay Rows (52/35)

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