Tuesday 181016 at Patriot

Strength

Bench Press (5×50% – 5×60% – 5×65% – 5×75% – 5+ x85%)
*calculations are based on 90% of your 1RM
*When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout
*try to get 1 or 2 more reps from the previous 5+ set we did a few weeks back

Gymnastics

Weighted Pull-ups (5-5-5-5-5)
Super Set these pull ups with your bench press sets. If you’re doing bodyweight or assisted pull ups, try to hold each rep at the top for 3 seconds. Alternate each set between pull ups and chin ups

Metcon

AMRAP 15:
25 SDHP 95/65
25 Over the Bar Burpees

Bitnami