Strength:
Bench Press:
Every 2:30 x 5 Sets
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 8 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
% of Bench Press
Focus: Tempo-controlled descent and tight scapular setup.
WOD:
“As Good as it Gets”
16:00 EMOM
Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg
Minute 2: 10 Deadlifts @ 60 % 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion
Level 2:
Bike: 14/10 Cal Echo or 16/12 Bike Erg
Deadlift: 55% of 1RM
Push-Ups: 16/12 Reps
Level 1:
Echo Bike: 12/9 Cal
Romanian Deadlift @ 45–50% or 10 Kettlebell Deadlifts
Push-Ups: 15 Knee or Elevated Push-Ups
Comp:
Bike: 18/13 Cal Echo or 20/16 Cal Bike Erg
Deadlift: @ 60% of 1RM
Push-Ups: Plate Deficit Push-Ups