Dynamic effort lifts

BUY IN - STRENGTH - BENCH PRESS

5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%

*all percentages are of "working weight" which is 90% of 1 rep max.

WOD

• Box Jumps
• Squat Jumps
• Double Unders

reps of 21-15-9-6

Time: 6:00

CASH OUT - Dynamic Effort Lift - Bench Press

12 sets of 2 reps @ 50% of your 1 rep max.

12 sets of 2 reps starting each set every 30s. Each set should take about 8-10 seconds, you’ll then have 20 seconds to rest. The workout will take 6 minutes