Bench Press: 15 mins to attempt your heavy triple weight achieved on Monday for 4-5 reps today. Finish with a heavy double.
Metcon: For Reps
first, a 5-MIN AMRAP (1st Score)
5 RING ROWS
5 PUSH UPS
5 ANGEL PRESSES
next, 7-MIN AMRAP (2nd Score)
7 BENT OVER DB ROWS
7 WALL BALL SHOTS
7 DB CLEANS
7 CAL ROW
then, 9-MIN AMRAP (Third Score)
9 JUMPING PULL-UPS
9 DB STRICT PRESS
9 CAL BIKE
Finally, a 1-mile Run (For Time: Optional)