Metcon:
6 sets:
50 Double Unders
12 Dumbbell Bench Press (2x50/35)
2 Legless Rope Climbs (OR 3 Rope Climbs)
-rest 1:1 between sets-
Time cap each set is 2 mins
Scaled:
6 sets:
35 Double Unders
12 Dumbbell Bench Press (2x40/25)
1 Legless Rope Climbs (OR 2 Rope Climbs)
-rest 1:1 between sets-
Push Press
Take 10 minutes to establish a Heavy Single Push Press
-Then-
2 Sets
3 Push Press @80-85% of established Heavy Single
Bench Press
4 Sets
4 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE
1 Set
3 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE
*Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE.
**Rest as needed between sets.
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