1-7

Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%

Use 90% of your max for the above percentages. The last set is max effort.

WOD
Competitor/Fitness
13.4
7 min AMRAP
3-6-9-12-15-18-…
Clean and jerks 135/95
Toes to bar

Lifestyle
7 min AMRAP
3-6-9-12-15-18-…
Clean and jerks 95/65
Knee raises