Strength
Bench Press 1×5 at 40% 1RM
Bench Press 1×5 at 50% 1RM
Bench Press 1×3 at 60% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP/Open WOD:
“Jackie”
1000m row
50 thruster 45
30 pull-ups