Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 –
before starting use a few sets to work up to a near 5rm and begin the waveload at that weight
5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft*
*Handstand walks must be in blocks of 10 unbroken feet or athlete will be required to start that 10 foot block over.
4 x 10 Bent over rows
3 X 8 Seated DB Shoulder Press