4x6 - Bench Press / Floor Press @ moderate to challenging weight
**This is not a max. Athletes will work up to a moderately challenging weight then perform 4 sets of 6 reps all at the same weight. The last few reps of the final few sets should be difficult.
12 min AMRAP:
Sprint (optional): 200m Sprint / .5/.4 Km Bike / 250/200m Row
5 Ring Dips / Bar Dips / Jumping Bar/Ring Dips / Dip variation
10 (5R/L) 1-Arm Russian KBS (53/35)