A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85+%
*Add 5-10lbs more weight to set 5 from last week.
*After every set perform 5 supinated weighted/negative pull-ups.

B) 5 rounds for time:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)
– 10 perfect push-ups

*Deadlifts should NOT get ugly. This should be more aerobic in nature.
*Scale push-ups so that you can get 10 full depth UB on your first set.