Bench press + plyo push ups

5 x every 4 min

70% of 3 RM

3+3

Goal & Intensity:
-Build strength and explosiveness in the upper body.
-This supports performance in pressing and pulling movements.
-Controlled heavy reps followed by fast and powerful bodyweight effort.
-The rest between rounds allows you to sustain power across the workout.
-Tip: In plyo push-ups, speed and control matter more than height or volume.
RPE: 7
Training Area & Benefit:
Upper body strength and power. Combining strength work with explosive drills builds functional capacity for dynamic CrossFit movements like burpees, and muscle-ups.