FRIDAY

STRENGTH
Bench press
*work to a top set of 5
(OT3:00 x 6 sets)
SET 1: 5 reps @75%
SET 2: 5 reps @+#s
SET 3: 5 reps @+#s
SET 4: 5 reps @+#s (top set)
SET 5: REST
SET 6: 5+ reps @85% of top set

TEST WOD
“ELIZABETH”
(21-15-9 reps for time)
cleans @135/95#
ring dips

OPTIONAL DAILY EXTRA WORK
(4 rounds)
12 high pulls @AHAP
12 skull crushers @AHAP
24 cal row
REST 1:30