Friday 1-9-26

 Strength - bench press 

Every 2:30 for 5 rounds complete 

Rnd 1-2 6 reps @ 65/70%

Rnd 3-4 5 reps @ 75%

Rnd 5 amrap @ 80%

- after each bench set complete 10 ring rows and :20 sec hollow hold 

Wod -  for time - 15min cap

3 rounds 

15 db bench press 50/35

20 American kb swings 53/35

15 wall balls 20/14

30 jump rope skips