Monday 180129

Strength
Bench press – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min.

Back squat – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min

WOD
Complete as many reps/rounds as possible in 15 minutes of:
60 push-ups
50 ring dips
40 Handstand push-ups
30 dumbbell bench-press, 50/35 lb. dumbbells
20 dumbbell push-jerk, 50/35 lb. dumbbells
10 dumbbell push-press, 50/35 lb. dumbbells

Note:  Record reps to log.

Boot Camp
5 rounds (Four minutes each) of:
40 sec. on 20 sec. off at each station
Max reps Wallball shots, AHAP
Jump Ropes
Max reps pull-ups / ring-rows
Battle Ropes
Rest 1 minute