11/14 DE Upper Body

3 reps of bench press every 30 sec for 6 minutes. Use 60% of your one rep max on the bar and Use chains if you have them.

Rest 5-10 minutes then perform:

4 rounds for time of:

5 ring push ups
10 thrusters at 95#
12 box jumps/step ups
45# overhead plate carry 50m

Post results to comments!! Good luck!

Coach C

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