Strength
Bench Press 1×5 at 40% 1RM
Bench Press 1×5 at 50% 1RM
Bench Press 1×3 at 60% 1RM
Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 90% 1RM
Rest as needed between sets.
Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.
GP/OPEN WOD
Every 2 mins:
Row 150/130m in 30 seconds
90 seconds rest
Increase by at least 1 meter each round
