January 15th

Rep Bench

1. competition bench press: 80% x 4-8 reps x 2-3

sets

2. close-grip bench press: 85% x 2-3 reps x 2 sets

3. Bench w/pause 1” off chest: 75% x 6-8 reps x 2 sets

Wod:

30 burpee muscle ups for time

Or

30 burpee c2b pullups/pull ups for time

Core:

2 min ME ab mat sit ups

Rest 1 min

2 min ME russian twists