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STRENGTH – Bench Press

1 set of 10 @ 65%

1 set of 5 @ 70%

1 set of 3 @ 75%

1 set of 3 @ 80%

2 sets for max reps at 85% of your 1 rep max.

METCON – Max reps of Shoulder to Overhead (3 points per rep)

30 Kettlebell Swings

30 Box Jumps

Max reps of Shoulder to Overhead (2 points per rep)

20 Kettlebell Swings

20 Box Jumps

Max reps of Shoulder to Overhead (1 point per rep)

10 Kettlebell Swings

10 Box Jumps

*At the end you will have 2 scores.  Your time and the points from your shoulder to overheads.

Level 1 – 115/85, KB 53/35, Box Jumps 24/20

Level 2 – 75/55, KB 53/35, Box Jumps 24/20

Level 3 – 65/45, KB 44/25, Box Jumps or step ups 20/17

Level 4 – Dumbbells 25/15, KB 35/18, Box step ups 20/12