A. For Max Reps:
3 Minutes of Double-Unders

186

B. In six sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles.

70, 105, 120, 130, 135 (F)

C.Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

147, 152, 154, 156, 154, 153, 151, 152