Bang
Weightlifting
Bench Press (3x3x3x3)
increasing load
Metcon (AMRAP – Reps)
12 min AMRAP
Rx
40 DU
30 air squats
20 burpees
10 CTB pull-ups
Rx
40 DU
30 air squats
20 burpees
10 CTB pull-ups
Scaled
40 DU attempts / 2:1 SU
30 air squats
20 burpees
10 pull-ups / banded pull-ups
Metcon (AMRAP – Reps)
12 min AMRAP
Rx
40 DUBs
30 air squats
20 burpees
10 CTB pull-ups
Rx
40 DUBs
30 air squats
20 burpees
10 CTB pull-ups
Scaled
40 DUBs attempts / 2 to 1 SU
30 air squats
20 burpees
10 pull-ups / banded pull-ups