Move

1) Bench Press: Build to technical set of 5

2) 18 Minute AMRAP:

250/200m Row
15 Abmat Sit-ups
10 Dumbbell Hang Power Cleans
5 Burpees Over-Dumbbell
Rest 1 Min

Train

1) Bench Press: 6-4-2-6-4-2-6-4-2
@ 61-70-79-64-73-82-67-76-85%

2) “Great Success!”

Every 6 Mins x 3 Rounds:

500/450m Row
30 Toes-To-Bar
15 Power Cleans @ 185/125
Max Bar-Facing Burpees in time remaining

*No rest between rounds

Stimulus

1) Waves of bench press with an increase of 3% across the sets

2) Aiming to complete the row in around 2 minutes, TTB in 1.5 mins, power cleans in 1.5 mins, with at least 1 minute of burpees each round. Reduce reps and weights to have time for burpees