THURSDAY

STRENGTH
Bench press
*work to a top set of 3
(OT3:00 x 6 sets)
SET 1: 3 reps @80%
SET 2: 3 reps @+#s
SET 3: 3 reps @+#s
SET 4: 3 reps @+#s (top set)
SET 5: REST
SET 6: 3+ reps @90% of top set

WOD
(AFAP)
50 calorie row
50 DB step ups
50 HSPU
50 V-ups

OPTIONAL DAILY EXTRA WORK
(AMRAP in 5)
12 DB overhead tricep extensions @AHAP
12 ring rows