Bench Press (3 Rep Max)
Opt.1 -test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+
Opt.2 -Build- 5×3 @ 82.5% of 1RM
Opt. 3-Volume- 10 min EMOM 5 reps @ 60% of 1RM
Opt. 4-Pull-up Challenge

Sub Bench for Shoulder Press

Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
21 Calorie Row
15 1-arm Snatches
9 Box-overs

Sub row for 15 cals on bike

Metcon (AMRAP – Reps)
Day 12 Pull-up Challenge

-Tempo Pullups-

Perform 35 total pull-ups with a 3-10 sec. descent on each rep.

If you cannot maintain a 3-10 sec. descent scale back your pull-up

Last set will be a Max-Effort attempt with regular tempo.

Record total reps into Wodify as well as any relevant notes..
Opt.1 6×6
Opt.2 7×5
Opt.3 12×3