WARMUP
Skills
EMOM 10
Min 1. 100 m run / bike
Min 2. 3-5 muscle ups /transitions
Sub for muscle ups / bar / strict ctb band
WOD
RX
From 0:00-10:00:
For time:1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Level 2
From 0:00-10:00:
For time:
1,000 m run
10:00-20:00:
Build to a 5-rep-max bench press.
Level 3
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
ABOUT THE WORKOUT
INTENDED STIMULUS
Hard 1-mile run effort followed by a heavy 5-rep bench press.
Around 5 sets to build to a heavy 5-rep bench press.
2:00 rest between bench press sets.
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