STRENGTH

RX
Bench press
10 min to build up to a heavy 1 rep

Scaled
10 min to build up to a heavy 5 reps

METCON

RX
20 min AMRAP
max reps unbroken double unders
250/200m Row
20 Bench presses 50/35kg

Scaled
20 min AMRAP
max reps unbroken single unders
250/200m Row
20 Bench presses

RX+
20 min AMRAP
max reps unbroken double unders
250/200m Row
20 Bench presses 60/40kg

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