Thu. Oct 20, 2016

MEB Max effort bench

Warm-up

5minutes running clock:
20 ft Bear crawl
5 ring row
20ft Crab walk
5 pushup

Weightlifting

Board Press 

3rm Board Press (#2 or #3)
1xMax Reps @80%

ACCESSORY WORK

Metcon (No Measure)

10min AMRAP:
3 Strict chinup
3 cal Assault bike Arms only
5 Kipping pullup
5 cal Assault bike legs and arms

-then

NFT, 3x
12 DB Pendlay Row AHAP
12 Single arm DB shoulder press, each AHAP
20 seconds DB Iron cross hold AHAP
*This is NOT a complex, weights may be different