WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 3RM bench press

(Try to beat last week)

Then

Superset

5×3 bent over rows AHAP

3×3 bench press @ 90% of 5RM

Teams of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24

Kettlebell Swings 53/70

Handstand push ups

Extra Credit

Not for time:

40 dips

50 banded face pulls

3-5 rounds

30-60s each side, side plank